The post 13 exercises for Knee Pain and Which Ones to Avoid appeared first on Healthy Holistic Living.

Nothing dampens your motivation to exercise quite like knee pain. It’s tempting to use it as an excuse to avoid working out, but exercise can actually help alleviate problems. Here are 13 exercises for knee pain, and which ones to avoid to protect our bodies and our health.

Stretching the Knee  

Stretching helps improve flexibility and prevent injury. Stretch before and after your workout to reap the most benefits.

Hamstring Stretch

Hinge at your hips, extending one leg forward. Slightly bend the opposite leg and bring the chest down, keeping your back straight. Feel the stretch, then switch sides. (1)

Quadricep Stretch

Lie on your side. Bend the upper leg and hold your foot in your hand. Keep the thigh flush with the leg lying on the ground. Try to bring the ankle all the way to your glute. Hold the stretch then turn over to switch sides. (1)

Calf Stretch

Place your hands on a wall and step back with one foot. Lean into the wall, keeping your heels on the ground. Hold the stretch, then switch sides. (2)

These are static stretches that help reduce knee pain. They’re meant to be performed slowly and smoothly and held for an extended period of time. Avoid ballistic stretching as they increase muscle tension, causing further injury or pain. (3)

10 Exercises for Knee Pain

1. Supine Leg Lifts 

Lay on your back with one leg bent and the other straight. Tighten the muscle in the straight leg and lift to the level of the bent knee. Slowly lower to the floor and switch legs. (1)

2. Prone Leg Lifts 

This Pilates-inspired exercise strengthens your hamstrings and glutes, which is important to reduce knee pain. Lay on your stomach with legs straight, hip-distance apart. Keeping legs straight, slowly raise and lower one leg at a time. (2)

3. Side Leg Lifts 

Lay on your side with both legs straight. Using just your hips, slowly raise and lower the upper leg. You should feel this in your hips. Use a resistance band for added intensity without the knee pain. (2)

4. Hamstring Curls 

Bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Lift the heel until the knee bend reaches a 90-degree angle. Hold for 5 seconds and release. (1)

5. Step Exercises  

This all-encompassing leg exercise is perfect for those with knee pain. Facing a step, place one foot on the top. Shift your weight to step carefully and slowly up. Pause and slowly lower the back leg to the ground. Switch sides and repeat. (4)

6. Resistance Band Abduction 

A resistance band is beneficial to help with knee pain. Place the band around both legs. Step to the side with one leg, leading with the heel. Take 10 steps in one direction and then repeat the other way. (4)

7. Wall-squats 

If squatting causes knee pain, try wall-squats instead. Place back against the wall. Step feet out and slide your back down the wall until you’re almost in a sitting position. Hold the position for 5 seconds and slide back up to standing. (1)

8. Clamshell 

Strengthen hips and glutes with one move. Lay on your side with knees bent. Feet touching, raise your upper knee. Keep the lower leg on the floor. Repeat 10-12 times, then switch sides. (4)

9. Glute Bridge 

Lay on your back with knees bent. Keep your feet flat on the floor and lift your butt towards the ceiling. Hold at the top and slowly lower back down. (4)

10. Calf Raises

Rise onto your toes for a two-second count. Slowly lower for a four-second count. This works your lower legs without added knee pain. (4)

Precautions with Knee Pain

Some exercises aggravate knee pain more than others. Squats and lunges are great leg-strengthening exercises, but they can cause discomfort, especially if the knee travels over the toe. Maintain proper form, and if something causes pain, switch to that an alternative movement. (3)

When performing movements, go slowly and avoid jerky motions. Practice yoga or water activities. If you experience knee pain, avoid high impact activities, as these can exacerbate problems. (3)

Finally, when walking, to alleviate and prevent knee pain, stay on natural substrates, and avoid hard surfaces. If possible, find a place to walk or jog bare-footed. It’s grounding and better for your joints. (3)

The post 13 exercises for Knee Pain and Which Ones to Avoid appeared first on Healthy Holistic Living.

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