Suffering from knee pain? It may seem counterintuitive, but performing knee exercises will help alleviate pain and prevent future injuries. Certain exercises will help strengthen the muscles that surround the knee, reducing the amount of stress placed on the knee joint itself.
Try 10 to 12 repetitions of the following exercises 2 to 3 times per week. Try not to bend your knees too far past your toes—this will cause excess pressure on the joints.
- Partial Squats
Stand a foot away from the front of the chair, feet hip width apart and toes pointed forward. Bend at the hips and slowly lower yourself halfway down to the chair, keeping abs tight. Repeat.
- Side-Lying Leg Lifts
Place ankle weights above the knee. Lie on your left side, keep legs straight and together with your left arm supporting your head. Keep your body straight, right foot flexed, and slowly lift your right leg to shoulder height. Slowly lower down. Repeat this with the left leg.
Use an aerobic step bench or a staircase and step up with your right foot. Step up with your left foot as well, and then lower down. Repeat by starting with left foot.
- Calf Raises
Hold on to a chair or wall for balance, feet hip-width apart and toes pointed forward. Slowly raise your heels off the floor, lifting up to your toes. Hold and then slowly lower.
- Hamstring Curl
Hold on to the back of a chair for balance. Plant your weight on your right leg. Lift your left foot, bringing the heel up toward the ceiling—hold for 3 to 5 seconds. Slowly lower the leg. Switch sides and repeat.
The following exercises should never be performed if you suffer from knee pain:
- Deep Squats
- Full-arc knee extensions
- Hurdler’s stretches