KNEE EXERCISES – Strengthening Exercises to Alleviate Knee Pain

Has knee pain been keeping you from the things you love to do most?

Don’t let knee pain get the best of you!

Try these simple exercises to help strengthen your knees and reduce chronic pain.

Those suffering from chronic knee pain know that it can have a profound impact on everything you do. It can be frustrating and exhausting, and even the most ordinary, everyday activities become obstacles. It can hold you back, and make you less independent in your own life. Fortunately, there are simple things you can do at home to help alleviate your knee pain, and keep it from coming back.

Research shows that daily exercise helps improve chronic knee pain and your overall knee health. This means more time doing things you enjoy, less time healing, and better chances for a full recovery. Regular knee exercise may even help you avoid risky medications or surgery.

Exercise is one of the easiest, most effective ways to overcome knee pain for good, and keep your joints healthy and strong. The various causes of knee pain might include an injury or damage to the soft tissues, aging, or simply not getting enough regular exercise. Especially after an injury, it is important to continue moving it to maintain range of motion and prevent the buildup of tough scar tissue.

A few minutes with these daily exercises can dramatically improve the health of your knees. No fancy equipment needed, you can start with these simple exercises at home! For each of these exercises, you can simply lay flat on your back on a carpeted floor or yoga mat.


Straight Leg Raise

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Stretch both legs out on the floor. Lift the left leg up about 6 inches and hold for 10 seconds. For stability, you might have the opposite leg bent at the knee and foot flat on the floor while you lift. Repeat 5 times, then do the same with the right leg.


Quadricep Strengthener 

Place a rolled up towel or small foam roller beneath the knees for support. Activate the thigh muscle in order to straighten the knee and hold the contraction for 5 seconds, then release. Repeat this 10 times with each leg.


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Hip Abduction 

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Bend the knees so that your feet are flat on the floor. Place a small pillow, lightweight ball, or foam roller between the knees. Squeeze the legs together to squeeze the object and hold for 5-10 seconds. Release and repeat 10-20 times as you are able.


Hip Raise 

For this exercise, you will stay in the same position with your knees up and your feet flat on the floor. Your heels should be in front of you and close to your hips. Pushing off with the heels, lift your hips toward the ceiling and hold for 10-15 seconds. Release carefully and lay your hips back down, then repeat 10-20 times.

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*Please consult your physician before attempting any of these exercises.