Knee has one of the complex joints in our body. There are several bones that are joined together at this joint, they are Thighbone (femur), Shinbone (tibia), the knee cap and other bones. Tendons connect the bones to muscles. Ligaments join bones and help in keeping them together. Many times due to exercise we end up hurting our knees. Mostly runners or joggers face this issue as it puts extra load on the knee.

A good diet and well-targeted exercise can vanish your knee pain just in few days.

In this post, I have shared about all the important aspects which will benefit you in knee pain. Today we will discuss simple knee pain exercises that will reduce your knee pain (1).

Causes of Knee Pain

Pain in the knee for a long period of time or frequency which can result in swelling and sensitivity is termed as Chronic Knee pain. You may experience temporary knee pain due to accident or injury (2)(3).

Some basic causes of knee pain are:

1. Injuries which are not treated properly.
2. Infection
3. Strain or Sprain
4. Improper form or posture during exercise.
5. Excessive stretching of muscles.
6. Improper warm-up and cooling down before and after the workout.
7. Excessive weight gain over a short period of time.
8. Bad posture while sitting or standing for a long time.
9. Sudden Jerk
10. Age Factor (4)(5)

Exercises to Reduce Knee Pain

We often fear exercising when we are in pain as we don’t want to make it worse. But exercising actually makes your muscles stronger and helps in curing pain. But if you have excruciating pain, refrain from doing exercise. Also, consult your doctor before starting to exercise (6)(7)(8).

1. Simple stretching and warm-up

Body rotations, leg swaying and a bit of stretching are very important before you start to exercise. Spot jogging or walking on the treadmill, cycling is also good warm-up exercises. It is simple and one of the best knee pain exercises(9)(10).

2. Leg Raises

How to do :

1. Sit on the floor taking hand support.
2. Fold any one leg.
3. Keep another leg straight and raise it above ground level for 10 secs.
4. Relax and repeat for 5 times and then do with another leg.

3. Hamstring Curls

How to do :

1. Lie down on your stomach
2. Lift feet from the ground and bend your knees ( try to touch your heels to hips).
3. Straighten your legs and go back to normal position.

4. Prone Straight Leg Raises

How to do:

1. Lie down on your stomach.
2. Keep your leg straight and raise anyone leg.
3. Your abdomen muscles should slightly get tightened and another leg should be completely on the ground.
4. Stay in this pose for 5 to 10 secs and relax.
5. Repeat this with another leg.

5. Squats With Support

How to do:

1. Stand close to any wall with your legs shoulder-width apart.
2. Bend downwards with your back straight taking wall support.
3. Sit in chair pose without chair base.
4. Repeat this 10 times. Do 3 such sets.

6. Calf Raises

Calf Raises is one of the most simple but effective knee pain exercises.

How to do:

1. Stand with you both legs together.
2. Raise your heels a few inches, come on your tiptoes.
3. Stay there for some time.
4. Come back to your normal position.
5. Repeat for 5 to 10 times.

7. Step-ups

Step Up is a good knee pain exercise. It is very easy to do so can be done by people from any age group.

How to do:

1. You need a stair or strong wooden box to do this.
2. Step up on the box and step down immediately.
3. Repeat this 10 times and relax.
4. Do 3 such sets.

8. Side Leg Raises

Side Leg Raises is one of the best knee pain exercises. Try this exercise daily and it will give you good results in 3-4 weeks.

How to do:

1. Lie down on any one side e.g right side
2. Support your head by placing your right palm above ears.
3. Raise your left leg above and stay there.
4. Come back to the original position and repeat 10 times.
5. Do 3 such sets.

9. Leg Presses

How to do:

1. This exercise is done at the gym with the help of the leg press machine.

10. Hamstring Stretch

How to do:

1. Lie down on your back, keep your body relaxed.
2. Stretch your left leg to form a 90-degree angle with the other leg.
3. Feel the stretch and try to hold this position for 30 seconds.
4. Repeat with another leg.
5. Hamstring stretch also tones your hips and helps you get a perfect round butt.

11. Stair Climbing

Stairs are present everywhere nowadays. Climb up and down the stairs slowly for 3 to 4 times is one of the best exercises for knee pain.

 

12. Half Squats

Half Squat is a variation of simple squats. Mostly it is done with dumbells or a barbell in hand but it can be done even without it.

How to do:

1. Stand straight with your legs shoulder-width apart.
2. Stretch your hands forward parallel to the ground.
3. Squat halfway, such that thighs are parallel to the ground.
4. Stand up and repeat this 5 to 10 times.
5. Increase the number of sets with time.

Muscles Worked:

Quadriceps, Glutes

13. One Leg Dip

It is an intermediate level exercise to strengthen mostly upper body but it also stretches knee muscles as well.

How to do:

1. Sit on the mat with knees bent and feet flat on the ground.
2. Place your hands on the floor slightly behind you.
3. Taking support from your hands and feet, raise your hips.
4. Bend your elbows and lower body towards the ground.
5. Tap the floor with your glutes, press back up and straighten your arms.
6. Return back to the initial position and repeat.

14. Bridge Raises

Bridge Raises are excellent for toning lower back muscles. It stretches and relaxes the knee muscles as well.

How to do:

1. Lie down on your back with arms on the sides.
2. Bend your knees and keep the feet flat.
3. Lift your hips off the ground such that your knees, hips, and shoulders form a straight line.
4. Hold the pose for some seconds and relax.

Muscles Worked:

Glutes, Hip Flexors

15. Quadruped Hydrant

Quadruped hydrant is very effective for your back and knees. It is an excellent exercise for those who have a desk job and sit for long hours in the same position.

How to do:

1. Kneel down on your knees keeping your hands on the ground.
2. Keep your back straight, hands just below the shoulders and knees below hips.
3. Kick back with one leg and return to the initial position,
4. Repeat with the other leg and repeat.
5. This exercise can also be done by raising your thighs horizontally by keeping your knees bent.

16. Lunges

Lunges help you to develop your lower body muscles. It works on your hips, glutes, quads, hamstrings, and core.

How to do:

1. Stand straight with feet hip-width apart.
2. Take a step forward with the right leg.
3. Keeping your spine erect start to shift your weight forward.
4. Lower down till your thighs are parallel to the ground.
5. Press into the right heel and return back to the initial position.
6. Repeat the same with left leg.
7. Then again repeat with right leg.

This is the best exercise for relieving knee pain.

Also Read: Effective Natural Home Remedies for Knee Pain (Quick Relief)

Medical Conditions Which Can Cause Knee Pain

1. Osteoarthritis

It is caused due to wear and tear of flexible tissue which is present at the end of bones. Osteoarthritis can be caused due to age factor, joint injury, obesity, bone deformities, and genetics. It causes inflammation, pain and swelling in knees.

2. Tendinitis

Tendons are tissues which connect our bones to muscles. In tendonitis, this connecting tissue gets inflamed causing pain in knees. It is caused if a person’s job involves the repetitive movement of any particular joint.

3. Bursitis

There are lubricating fluid-filled sacs present in our joints called bursa which prevents friction, rubbing, wear and tear on our joints. Inflammation of these fluid-filled is called as Bursitis. Injury, overuse of certain joints are the main causes of it. 

4. Chondromalacia Patella

The cartilage under the kneecap is damaged in Chondromalacia Patella. The abnormal rubbing of the thigh bone to the kneecap due to improper movement of bones is the main cause of Chondromalacia Patella. 

5. Gout

Gout is a form of arthritis. It is caused due to high levels of uric acid in the blood.  It causes redness, tenderness, warmth and swelling in the joints.

6. Baker’s Cyst

The small sacs of tissues are present behind our knees. When the excess fluid flows into these sacs, it swells and bulges out like cysts. These cysts are called as Baker’s Cysts.

7.Rheumatoid Arthritis

It is a chronic autoimmune disorder which causes inflammation in many joints in the body including hands and feet. 

8. Dislocation

It can be caused due to the severe accident, the knee dislocates from its original position. This dislocation can cause knee pain, inflammation etc

9. Meniscus Tear

The meniscus is a cartilage which provides a cushioning effect between the thigh and shin bone. Forceful twisting of the knee can cause tearing of meniscus.

10. Torn Ligament

Ligament tear can be caused by a sudden jerk to the knee. It causes excruciating pain and swelling in the ligament.

Bone Tumours- Growth of unwanted cells growing in bones. They may and may not be cancer-causing.

Also Read: Yoga Asanas For Back Pain (Relieve Lower Back Pain Quickly)

Diagnosis Methods

The cause of knee pain requires a particular diagnosis. The diagnostic tests carried out to identify the main cause is

1. Physical examination
2. X-ray Scan
3. CT Scan
4. MRI

Treatment of knee pain involves various Medications, Physiotherapy, Surgery, and Good Food, etc.

Tips to Prevent Knee Pain

There are few basic tips listed below which can prevent knee pain.

1. Proper Warm-up
2. Proper cooling down
3. Weight Loss
4. Include low-intensity workout and smooth yoga in your workout plan
5. Wear comfortable shoes while working out or running and replace them frequently.
6. Running or walking surface should be smooth.
7. Jog or walk on the steep surface, Run while climbing the incline.

Also Read: How to Lose Weight Fast: 51 Fast Weight Loss Tips for Women and Men

Foods for Healthy Knee

There is no particular food which can prevent knee pain but foods which has anti-inflammatory properties can be helpful in knee pain. Also, the foods which boost our immune system, strengthen our muscles, ligaments are beneficial for a healthy knee. Take a look at below foods which may help you to get a healthy knee.

1. Tomatoes
2. Spinach
3. Cauliflower
4. Strawberries
5. Oranges
6. Almonds
7. Walnuts
8. Fatty Fish
9. Garlic
10. Turmeric
11. Flaxseeds

Also Read: Gym Diet Plan for Guys Who Want to Get in Shape

You can easily find these foods nearby you. These are simple but very helpful for knee pain.