The 6 Best Exercises to Help Reduce Knee Pain

6 Exercise-Driven Ways to Help Reduce Knee Pain

People of all ages can fall prey to knee pain.

It stands to reason, as the knee is a pivotal joint in your legs, and it is used intensively which means it is more likely to get injured than lesser-used parts of the body.

Injury, and bone-related conditions such as osteoporosis or arthritis aligned with over exertion are some major causes of knee pain. 

Knee pain can be both acute and chronic. Many treatments are available to treat knee issues including, medication, therapy and surgery. However, many health experts also suggest certain exercises to treat knee pain.

Exercise is a non-invasive and drug-free way to reduce knee pain. In this article, learn about the best exercises to reduce knee pain. 

How Can Exercise Reduce Knee Pain?

Exercises to help the knee do not always link directly with joint pain. However, certain stretches can help to strengthen the muscles around the joint and take some pressure off the bones and cartilage that are in play.

When the muscles are strong, they provide support for your legs and can help to reduce pain. Some exercises can also reduce inflammation and encourage maximum flexibility and mobility. 

Here are the best exercises for knee pain.

1. Leg Raises

This workout targets your hip and knee muscles. To do this exercise, you need to lie down on a straight surface (preferably a floor). You can put a mat on the floor and a cushion under your neck for support.

Now, bend one of your legs while keeping the other straight. Put your hands facing the floor. Slowly lift your leg (the one on the ground) to reach the same height as the bent leg.

Make sure your leg is straight during the raise. Hold the position for at least 5 seconds and gradually bring it down to the rest position.

Repeat and then switch the legs.

Do 2 sets of 10 reps for each leg. You may add ankle weight to increase intensity after a few days. 

2. Side Leg Lift

A side leg lift is one of the easiest knee workouts. This exercise strengthens your glutes. To do this, lie on your side on a flat surface. Support your head with your hand supported on your elbow.

Put the other hand straight on the ground in front of your stomach.

Now, gently elevate your leg (the upper one) towards the ceiling as much as you can. You should feel a push in your hip.

Stay in that position for a few seconds. Now, slowly bring your leg down to the rest position. Repeat 10 times. Lie on the opposite side and repeat with the other leg.

Do three sets of 10 reps for each side. 

3. Wall Sit

Wall sit exercises tones your glutes and quadriceps. The best thing about this exercise is that you can do it anywhere and anytime. All you need is a wall!

Stand straight with your back, shoulders, hips and head pressed against the wall. Place your feet a few inches forward so that you can put yourself in the sitting position.

Now, slide down to sit against the wall keeping your back and head intact. Hold the position for a few seconds. Go back to the standing position.

Repeat 10 to 15 times.

3. Reverse Leg Lift

This workout is an effective way to strengthen your hamstring muscles, right above your knees. For this exercise, you need a flat surface. You can use a mat if you want.

Lie on your stomach while placing your hands straight on the ground. Using your hands, you will support your head above the floor. Lift your leg upwards as much as you can.

Remember, do not bend your leg and do not lift your pelvic bone. Hold your leg for 5 seconds, and gradually put it back. Do the same with the other leg.

Do 3 sets of 10 reps on each side. 

4. Chair Leg Kick

The leg kick is another excellent exercise that tones the calf muscles. These muscles support your knees.

Sit straight on a chair. Do not rest your back. Put your feet on the floor, hip-distance apart. Rest your hands on your lap for better support. Make sure only your hips rest on the chair, not the thighs.

Now, raise your leg kicking the air until your foot, knee and thigh are in a straight line. Put the leg back. Keep doing it back and forth with both legs.

Do 3 sets of 10 reps for each leg. 

5. Back Leg Kicks

Back leg kicks stimulate your thigh muscles and enhance flexibility. This exercise is easy and a great option for people who cannot find much time for exercise. All you need to do is stand straight with your arms. This is your resting position.

Lift one of your feet to back kick towards your hip. Hold your foot with your hand and pull it towards your hip as much as you can. Stay in that position for at least 30 seconds. Return to the rest position.

Do the same with the other leg. Do this exercise 2 to 3 times for each leg. 

6. Calf Lift

The Calf lift is another quick and easy knee workout. The calf lift is ideal for older people, and it is a great way to get yourself moving. All you need to do is stand straight.

Put your hands, side by side, on the waist for support. You can also use a wall or something else for more grip.

Lift your ankles from the ground standing on the tips of your feet. Lower your feet to the rest position and repeat 20 times.

Exercise can be the best Medicine!

Activities such as walking, cycling and swimming can also strengthen your bones and muscles.

Take Caution When Exercising a Painful Knee

The effects of these exercises may vary from person to person depending on your body condition. You may need to seek medical advice before trying any of these workouts.

Always remember to do warm-up exercises before trying any new workout. 

Final Words on Reducing Knee Pain

To conclude, knee pain is a very common problem that many adults face. The good news is that it can go away with light exercise and stretches.

These workouts are an effective way to revitalise your muscles and increase mobility while reducing pain and helping to protect your knees from any future injuries.