5 Exercises for Knee Pain

If you are experiencing knee pain, you may think it counterintuitive to exercise. However, gentle and specific knee exercises are usually recommended when treating most conditions that cause pain in the knees.

It’s therefore important to know the difference between the right kind of exercise and the wrong kind for a hurting knee. Let’s talk about some of the most frequently recommended leg exercises for treating knee pain and who can give you the best advice and treatment for getting back to pain-free health again.

Gentle Knee Exercises for Relieving Knee Pain

Here are five easy exercises for helping you restore your knee and lessen the pain:

Straight Leg Raise

• Lie down on your back, keeping one knee bent upward with that foot flat on the floor, and with the other leg straight out on the floor.
• Slowly raise the straightened leg until it reaches the height of your bent knee. Be sure to keep your pelvis still and flat on the floor, as you are working your abdominal muscles and leg muscles.
• Lower the leg slowly back down to the floor.
• Perform 10 to 15 repetitions.
• Do the same exercise with the other leg.

Calf Raise

• Have a chair with a back in front of you for stability.
• Stand with your feet slightly apart. Hold onto the chair for balance.
• Slowly lift both heels off the floor until you are fully rising on your toes.
• Gradually lower yourself back down until your weight is supported by both feet fully.
• Perform 10 to 15 repetitions.

Step-Ups

·       Have an aerobic step bench on the floor in front of you. The step should be about 6 inches high.

·       While standing, step one foot onto the bench.

·       With the same foot, step back onto the floor.

·       Perform 15 to 20 step-ups with that foot.

·       Do the same with the other leg.

Hip Bridge

This exercise strengthens the hamstring muscles in the back of the upper leg.

• Lie down on your back.
• Keep both knees bent upward, with both feet flat on the floor.
• Lift your hips off the floor while squeezing your gluteal (buttock) muscles.
• Lift your hips as high as you can, ideally forming a line with your knees and shoulders.
• Perform 10 to 15 repetitions.

Wall Squat

• Place a thick pillow on the floor for safety in case you fall during this exercise.
• With your back against the wall, try to assume a squatting position.
• Keeping your weight on your heels, try to keep your knees at a 90-degree angle while keeping your thighs parallel to the floor.
• Hold the position for 30 seconds at first, and slowly stand back up.
• Gradually lengthen the duration as you get used to the exercise.

Treatment for Knee Pain in Little Rock

You can conduct each of these exercises two or three times per day to increase the strength in your leg muscles and to support your knees. If any of the exercises make you feel uncomfortable or unstable, do not do them anymore – there are other options!

Little Rock knee surgeon Dr. William F. Hefley of Bowen Hefley Orthopedics specializes in the diagnosis and treatment of knee conditions that cause pain, weakness, stiffness, and limited mobility. His sports medicine practice also offers physical rehabilitation services to get you back on your feet.

To schedule a consultation with a top knee surgeon in Arkansas, call Bowen Hefley Orthopedics today at (800) 336-2412 or request an appointment via our online form now. We look forward to helping you get back to the active lifestyle you enjoy.