Exercises to Reduce Knee Pain
As a personal trainer, a common struggle I see from my clients is chronic knee pain. It is unfortunately very normal for many people and can take a toll on daily life. That’s why this month, I’ll be sharing some strengthening exercises and stretches to help prevent injury and reduce the pain in the knees. While it cannot fix every knee-related issue, it can help with things like muscular imbalances and arthritis. In these cases, having strong and flexible muscles around the knees can be effective.
Remember to stop if there is pain while doing any of the movements listed below. And if pain persists and/or prevents any daily activities – please seek a medical professional for help!
For each of the strengthening exercises below, try 10 slow and controlled repetitions of each, focusing on form:
Sit to Stand: Start by sitting up tall on the edge of a chair with both feet firmly planted on the floor, shoulder-width apart. Bring hands to your chest. From here, push through your feet to a standing position. With control, sit back down by hinging at the hips. To make this exercise a bit easier on the knees, pick a taller chair or add a cushion to increase the height.
Banded side steps: Start by placing a light to medium loop resistance band around your ankles. Then, stand tall and bring your feet shoulder-width apart. Slowly step laterally to the right, leading with the right foot. Make sure to keep your stance wide as you step. Once you’ve stepped 10 times to the right, go back 10 times to the left in the same manner.
Seated Leg Extensions: Sit up tall on the edge of a chair. Place both feet hip-width apart on the floor. With the right leg, squeeze the top of the thigh and extend the leg out straight in front of you. Slowly lower. Repeat on the right side for 10 reps, then switch to the left.
Bridges: Lie on your back, with knees bent, and feet flat on the floor. Tighten your abs and glutes, and slowly lift your hips off the floor. Make sure to keep your spine in a neutral position. Hold for a few seconds at the top, then slowly lower hips back down to the floor.
Calf Raises: Stand with feet shoulder-width apart. If needed, hold onto the wall or the back of a chair for support. Lift both heels off the floor so that you’re on the balls of your feet. Make sure you lift slowly and with control.
Straight Leg Raise: Begin on the floor, facing up. Bend one knee and place it on the floor. Extend the opposite leg out straight in front of you. With the straight leg, flex your foot and squeeze the top of your thigh as you slowly raise it up to about the height of the bent knee. Keep engaging the top of the leg as you lower it down. Repeat on the same side for 10 reps before switching sides.
Stretching is a great way to relieve tension, improve range of motion, and target any muscle imbalances you may have. Hold each of the stretches for :20 - :30 seconds. For single sided stretches, make sure to do both sides evenly:
IT Band Side Bend Stretch: Stand with feet together. Cross your right leg behind your left. Then, reach the right arm over the head, leaning towards the left so that you feel the stretch across the sides of the body and down towards the hip. If needed, stand near a wall or chair for support since it requires a little balance!
Standing Toe Touch: Stand tall with feet hip-width apart. Keep your legs straight as you bend forward at the hips, reaching towards your toes as far as you can. Rest your hands where they land – shins, toes, or floor. Hold position before slowly rising back up.
Quadriceps Stretch: Stand next to a wall or near the back of a chair for support. Grab the ankle by bending at the knee and bringing the foot back and up towards the glutes. Keep the hips square as you lengthen out the front of the thigh.
Half-Kneeling Hip Flexor Stretch: Begin by kneeling on the floor, with a towel or mat under your knees. Bring your left foot in front of you, so that your left knee is bent at 90 degrees. Place your hands on your hips or on the left knee as you begin to squeeze your glutes and tuck your pelvis under. As you do this, shift your weight forward until you feel the stretch through the front of the right hip. Hold in this position before shifting the weight back to the start to switch sides.
Figure Four Stretch: Start on the floor, lying face up with both knees bent and feet flat on the floor. Cross your left ankle over your right knee, with left foot flexed (this creates the “four shape”). Lift your right leg up towards your chest, reaching around the right thigh with both hands. Make sure your left knee doesn’t cave in towards your chest by mindfully pressing it away from you. You should feel this stretch in the left glute and hip. Hold in this position before lowering the leg slowly and switching sides.