Exercises to manage knee pain
Knee pain has a number of different causes. Whatever the cause, exercise and keeping to a healthy weight can reduce symptoms.
Try these exercises to help ease pain and prevent future symptoms.
Summary
- Knee pain can be caused by a number of different things. Whatever the cause, exercise and keeping to a healthy weight can reduce symptoms.
- You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
- Try the exercises suggested here to help ease pain and prevent future symptoms.
Straight-leg raise (lying)
Bend one leg at the knee. Hold the other leg straight and lift the foot just off the bed. Hold for a slow count of 5, then lower. Repeat 5 times with each leg. Try doing it in the morning and at night while lying in bed.
Step ups
Step onto the bottom step of stairs with the right foot. Bring up the left foot, then step down with the right foot, followed by the left foot. Repeat with each leg until you get short of breath. Hold on to the bannister if necessary. As you improve, try to increase the number of steps you can do in 1 minute and the height of the step.
Knee squats
Hold onto a chair or work surface for support. Squat down until your kneecap covers your big tie. Return to standing. Repeat at least 10 times. As you improve, try to squat a little further. Don’t bend your knees beyond a right angle.
Leg cross
Sit on the edge of a table or bed. Cross your ankles over. Push your front leg backwards and back leg forwards against each other until the thigh muscles become tense. Hold for 10 seconds, then relax. Switch legs and repeat. Do 4 sets with each leg.
Leg stretch
Sit on the floor with your legs stretched out in front. Keeping your foot to the floor, slowly bend one knee until you feel it being comfortably stretched. Hold for 5 seconds. Straighten your leg as far as you can and hold for 5 seconds. repeat 10 times with each leg.
Straight-leg raise (sitting)
Sit will back in the chair with good posture. Straighten and raise one leg. Hold for a slow count to 10, then slowly lower your leg. If you can do this easily, try it with light weights on your ankles and with your toes pointing towards you. Try doing this every time you sit down.
Sit/stands
Sit on a chair. Without using your hands for support, stand up and then sit back down. Make sure each movement is slow and controlled. Repeat for 1 minute. As you improve, try to increase the number of sit/stands you can do in 1 minute and try the exercise from lower chairs or the bottom two steps of a staircase.
