exercises for knee pain relief

Knee Pain Relief

Knee pain is definitely one of the most common workout related injuries I see. But with just a few simple exercises, you can strengthen your knees in a matter of weeks and get past the pain once and for all.

Knee pain can occur for a number of reasons. Improper form and excessive stress are common, and it’s all because you use your knees in so many things you do. Your knees really take a beating, especially if you’re a runner or an athlete of any kind.

So before you do anything to try to overcome your knee pain, you need to make sure that you’re doing things right. If you’re a runner or an athlete, having the right shoes can make all the difference. These Nike Pegasus for Men and Nike Pegasus for Women are my favorite shoes out there. Not only will they absorb the impact, but they’ll help avoid unwanted pain in your knees and joints.

When you hit the gym and work out your lower body, the key to avoiding knee pain is to never lock your knees completely. Always keep some tension and a slight bend in your knees. This will avoid letting your knees get lazy and vulnerable to injury. You should also ensure that your knees are aligned between hip and shoulder width. Overextending can also cause unnecessary strain.

But once knee pain sets in, there are a number of easy exercises you can do to strengthen the muscles around your knees, which will reduce the pain and avoid further injury.

Here are my top 5 exercises for knee pain relief…

5 Exercises for Knee Pain Relief

1. Step-Ups – Simply place one foot on a stairway step, balancing yourself with your hands on the rails as necessary. Slowly and in a controlled motion, straighten your knee and step up, lifting your back foot off of the ground. Hold here for a moment, then slowly step back down onto your back foot. Repeat on opposite side.

2. Leg Flexes – Sit on the floor with your legs extended straight out in front of you and heels touching. Support yourself with your hands against the floor behind you. Slowly and in a controlled motion, bend your left knee and slide your left heel along the floor until you feel a slight stretch in your thigh and butt muscles. Hold here for a few seconds, then slowly return to starting position. Repeat on opposite side.

3. Knee Rolls – Lying on your back, bend your knees and place your feet flat on the floor. Keeping your back flat against the floor, slowly lower both knees to one side, keeping your knees touching throughout. Your knees should touch or come close to the floor. Hold here for a few seconds, then slowly return to starting position before repeating on opposite side.

4. Hip Extensions – Lying on your stomach, extend your legs straight out behind you and rest your chin on bent arms. Keeping your back straight throughout, slowly lift one leg 2 to 5 inches off the floor, keeping your leg straight. Hold your leg in lifted position for a few seconds, then slowly lower to starting and repeat on opposite side.

5. Leg Lifts – Lying on your right side, extend your legs straight outward, with knees and ankles stacked on top of one another. Support your head and neck with your right arm and hand. Keeping your legs straight throughout, slowly and in a controlled motion lift your left (top) leg up as far as possible and hold here for a few seconds. Slowly return to starting position, performing 8-10 repetitions before switching to the opposite side.

Exercises for Knee Pain Relief – Conclusion

Do these exercises a few times a week to strengthen and condition your knees over time. In just a few weeks you should notice your knee pain dissipate!

Suffering from Back Pain?

Experiencing back pain as well? Check out my article on Stretches for Lower Back Pain here.

Have any questions or feedback about these Knee Pain Relief? Please leave a comment below…