Say Goodbye to Knee Pain with These Exercises

If you’re suffering from sore knees, exercise is likely the last thing on your mind. You may even worry physical activity could worsen your pain; however, movement is one of the most important things you can do for knee pain. 

The correct combination of strengthening and stretching exercises can significantly reduce knee pain by teaching the joint to move and function more efficiently. Maurice Harden, our M.A.T. specialist at Dynamic Fitness & Rehabilitation, provides tips and exercises to help you say goodbye to knee pain. 

What Causes Knee Dysfunction? 

Unless you’ve experienced an injury directly to the knee, it’s often the case that the knee is an innocent bystander between the hip and foot. Pain in the knee is frequently the result of dysfunction or inflammation above or below.  

Weak hip muscles or ankle instability may cause strain on the knees, so strengthening these areas can help relieve pain. The knee joint could also be irritated by tight surrounding muscles, such as in the quad, hamstring, or calf. Improving flexibility by stretching these muscles can help the knee move more easily and reduce discomfort.  

What Conditions can Exercise Help? 

Strengthening and stretching can relieve knee pain caused by many conditions, such as the following three: 

Patellofemoral Pain Syndrome (Runner’s Knee) 

Patellofemoral pain is a dull, aching discomfort in the front of the knee that’s irritated by daily activities such as squatting, climbing stairs, or standing after sitting for long periods of time. The aching is the result of the kneecap not sitting or gliding properly over the underlying cartilage. Proper exercise can prevent this pain by reducing problems that lead to it. Stretching can relax and lengthen tight muscles on the side of the knee that may be tugging on the kneecap as it moves. Strengthening weak hip muscles and stretching tight leg muscles can also lessen any pain.  

Chronic Degenerative Meniscal Tears  

You may feel pain and a “locking sensation” if the pads of cartilage within the knee joints deteriorate or tear. Physical therapy is usually the first action step to build up the surrounding muscles and reduce pressure and pain on the joint.  

Osteoarthritis  

If you are struggling with stiffness, pain, or swelling, there is a chance you are facing osteoarthritis. Years and years of wear and tear can damage the cartilage in the knees, causing joint inflammation. This may be caused by injury or repetitive use. By building and stretching the muscles around the knee, pelvis, and core, you can remove the pressure and increase the functionality of joints. 

When to NOT Exercise Without Professional Advice  

Some conditions causing knee pain may greatly benefit the individual, but this is not always appropriate. If you have any of the following symptoms, see a licensed physical therapist or general practitioner:  

• Fever 

• Pain that isn’t improving or is worsening  

• Pain that intensifies with activity  

• Pain that wakes you up in the middle of the night 

Strengthening Exercises for Knee Pain 

To reduce knee discomfort, you should perform exercises that work a variety of muscles, including the hip abductors, hamstrings, and quadriceps. Incorporate the following exercises into your routine at least two days a week and work up to every other day.  

The number of repetitions you complete will depend on your current fitness level as well as your pain. Never push yourself to the point where your pain is worsening. Keep in mind that maintaining good form is more important than how many repetitions you do. Start with fewer reps with great form and slowly work your way up.  

Single-Leg Foot Balance 

1. With no shoes on, stand with feet hip distance apart. No shoes will help activate small stabilizers in the foot and knee. 

2. Balance on one foot for 15 seconds, then slowly release. 

3. Repeat on the other foot. Increase the time as strength increases. 

Lateral-Leg Raise (For Gluteus Medius) 

1. Lie on your right side with both legs straight and your left leg stacked over your right leg. Bend your right forearm upward to rest your head on your hand. 

2. With straight legs, slowly lift your left leg up towards the ceiling. Pause, and then slowly release it back to the starting position. 

3. Keep your hips square and still as if your back was against a wall. Contract your abdominal muscles and keep your pelvis still. If you feel yourself rocking, don’t lift your leg as high. Form is more important than height. If you are struggling to maintain form, lean your back against a wall. To make it more challenging, wrap a resistance band around your upper thighs.  

4. Repeat the same number of repetitions on the other side. 

Single-Leg Lift (For Hip Flexors) 

1. Lie on your back with your legs straight. Gently imprint your lower back into the floor by contracting your abdominal muscles. Maintain this contraction throughout the exercise.  

2. With the right foot slightly flexed, tighten your thigh muscles, begin exhaling, and slowly lift the leg in the air to about a 45-degree angle. Keep both hips square on the ground. Pause, then slowly lower your leg to the floor. 

3. Complete all repetitions, then repeat on the left leg.  

Straight-Leg Donkey Kicks (For Gluteus Maximus & Minimus) 

1. Begin on all fours with your shoulders and hips stacked above your wrists and knees. 

2. Engage your core by pulling your belly button towards your spine. 

3. Straighten your right leg behind you. Keeping your leg straight, squeeze your glutes to lift your leg until it is parallel to the ground. Hold this for 3 seconds and gently release. 

4. Complete all repetitions, then repeat on the left leg. Increase repetitions as strength increases. 

Stretching Exercises  

In addition to strengthening your muscles, make sure to incorporate stretching into your daily routine. Using a foam roller or myofascial massager to work out any knots in your muscles can also help release any tension.  

Try to incorporate the following two stretches into your daily routine. Try and repeat each stretch 3-4 times, holding each repetition for 10-30 seconds.  

Hamstring Stretch 

1. Lie on your back with your arms and legs straight. 

2. Grab your right leg with both hands holding the thigh. If you cannot reach without lifting your head and shoulders, use a towel or an exercise band. 

3. Extend your leg towards the feeling with your foot flexed. Straighten the leg without locking the knee to feel a stretch along the back of your leg. Hold and slowly release to the starting position. 

4. Repeat on the left leg. 

Quadriceps Stretch 

1. Stand on the floor with your feet shoulder-width apart.  

2. Bend your right knee, bringing your hour heel towards your right glute. Grab your foot with your right hand and hold the stretch aligned with your right hip while maintaining a straight stance. 

3. Gently release your leg and repeat on the left side.  

Don’t Let Achy Knees Keep You from Moving  

If you haven’t experienced any recent injury, achy knees are likely the result of wear and tear or muscular tightness or imbalances. Fortunately, there are steps you can take to relieve your symptoms naturally and effectively.  

As always, listen to your body and if any exercise or stretch is causing you severe shooting, stabbing, or throbbing pain, cease exercising immediately and seek advice from a medical professional. Our team at Dynamic Fitness & Rehabilitation can help uncover the source of your pain and develop a personalized plan of action to get you back to feeling healthy and functional. 

Our specialists and physical therapists want to see you moving and thriving, not merely surviving. Contact Dynamic Fitness & Rehabilitation today to schedule your session - (813)-422-5671.