Exercises for knee pain are designed to strengthen the muscles and ligaments around the knee joint, which will increase its stability and protect against overload. Exercises should not be used in the acute pain phase - the earliest you can start when the pain is clearly decreasing, and preferably after it has completely subsided. Watch a video of a physical therapist showing effective exercises for knee pain.

Exerciseis a good way to preventknee pain , but cannot be performed immediately after an injury. The knee joints must be given a minimum of 2-3 days to regenerate - during this time you should completely give up training. When the pain symptoms are significantly reduced, you can start exercising lightly, but only in such a range of movement that does not aggravate the discomfort.

Exercises for knee pain - what do they give?

Through exercises, we strengthen the muscles, tendons and ligaments at the kneecap - thanks to this, the knee is more resistant to overloads and injuries. The proposed exercises are safe and properly performed should not cause pain. They are mainly based on tensing the muscles in an isometric manner, i.e. without stretching the muscle.

For the exercises to be effective, you should do them regularly, even when the pain is no longer noticeable. Prophylaxis is especially important if we have already suffered an injury - then each subsequent injury increases the risk of complications and threatens to lose efficiency in the knee joint.

Exercises for knee pain - warm-up

Before you start exercising, be sure to spend about 5 minutes warming up. A short training session on a stationary bike at a light, moderate pace will be best. You can also make several circles with your joined knees (while standing, bend them, join them and make small circles while resting your hands on them; repeat several times in both directions).

  • Exercises with a roller (foam massage roller)
  • Foot exercises - stretching and strengthening the fingers and muscles of the feet
  • Stretching the legs (calves, thighs): exercises and effects

1. Exercises for knee pain - pressing the towel

Prepare a small towel and roll it up. Sit on the floor in a straight seat. Straighten your right leg, point your toes towardsmountains. Place a rolled up towel under your right knee. Bend your left leg at the knee and rest your foot on the ground. For better balance, support yourself from behind on your hands. Tighten your right thigh tightly and press the back of your knee down onto the towel as if to press it against the floor. Hold the tension for 5 seconds, then relax. Repeat 10 times, then change the leg.

Also learn about tennis elbow and golfer's elbow exercises!

See what exercises for knee pain are offered by our expert, physiotherapist Adam Skowroński:

2. Exercises for knee pain - compressing a pillow

Lie on your back, bend your legs at the knees. Place a pillow between your knees. Extend your arms freely along the body. Pressing your knee on your knee, try to squeeze the pillow as tightly as possible. Hold for 10 seconds and relax. Repeat the exercise three times.

You can also compress the pillow while sitting on a chair.

3. Exercises for knee pain - lifting the leg in extension

Lie on your back and then prop up on your elbows. Bend one leg at the knee and rest your foot on the ground. With the other hand, straighten it completely and tilt your fingers up. Slowly exhale, raise the extended leg until the foot is level with your head. Hold for 3 seconds, then slowly lower your leg while inhaling. Repeat the exercise 10 times for each leg.

This will be useful to you

How to take care of your knees while exercising?

  1. Remember about the correct exercise technique - this especially applies to squats: the knees should not protrude in front of the toes.
  2. Avoid knee hyperextensions - do not "block" them by straightening them as much as possible, especially when exercising with heavy weights.
  3. Do not run on asph alt - such a surface does not provide adequate cushioning. Train on forest paths, treadmills or grasslands
  4. Stop training when you feel pain in the knee - any discomfort in this area is a signal to stop exercising.
  5. Before each training, do a warm-up - focus especially on the knee joints, which you stimulate by going back and forth, skips, light jog.

4. Exercises for knee pain - exercise against the wall

Stand within easy reach of the wall. Move your left foot forward, right foot backward. Place your hands against the wall. Extend your right leg completely (the foot should be close to the ground), bend your left knee so that it is just above the ankle. You should feel the stretching in your right calf. Hold this position for 30 seconds, then change the side.

5. Exercises for knee pain - stretching with a belt

Prepare a long bar for this exercise eitheran unnecessary piece of longer material (e.g. an old scarf). Sit on the floor, straighten both legs. Put the middle of the strap behind your foot and take the ends of the strap in your hands. Place your back on the floor and, slowly pulling the strap slowly, lift your leg up until you feel a stretch in your calf. Be sure not to block your knee (do not overstretch your knee). Keep this position for 30 seconds, repeat twice. Then change the page.

Category:

Anatomy