Knee Pain: Exercises to Alleviate It

Knee pain can affect anyone. Simple movements become difficult, and every step can be painful. Therefore, understanding the importance of flexibility, mobility, and strengthening in managing pain is essential. In this article, we provide exercises accessible to everyone, aimed at supporting, stretching, and improving knee mobility, offering an active approach to controlling the pain that affects this crucial joint.

A Complex Joint

Our knees are engaged whenever we stand up, walk, run, jump, or use our legs. This makes it one of the joints in the body under the most pressure daily. Furthermore, the knee is a complex joint, composed notably of the femur, the longest bone in the body. It also includes a set of muscles, tendons, ligaments, menisci, and other joint structures that ensure proper functioning.

It is important to note that knee pain can have multiple causes. Each joint structure can be affected by an injury or a problem causing inflammation somewhere in the joint. We encourage you to read this article to learn more about the knee joint and explore the possible causes of pain.

Exercise Program: Three Aspects to Consider

An active approach with a regular exercise program is recommended for managing or preventing knee pain. It is essential to understand that this program should incorporate exercises targeting three specific aspects of physical condition: flexibility, mobility, and strengthening.

Flexibility

Flexibility refers to the ability of muscles and tendons to stretch without causing damage. Good flexibility reduces tension. More flexible muscles can absorb shocks and stress more efficiently, thus reducing the risk of pain. Muscles such as quadriceps and hamstrings are essential in the context of knees.

Mobility

Mobility refers to the ability of a joint to move through its full range of motion, meaning bending, extending, and rotating. Increased mobility promotes adopting good postures, thereby reducing pressure on the joints. Improving knee mobility can also improve smoother movements, especially during physical activity.

Strengthening

Strengthening involves developing muscle strength around the knee joint, including quadriceps, hamstrings, and calf muscles. Strong muscles provide structural support to the joints, reduce pressure on the knees, and enhance stability. Targeted strengthening can also help prevent muscle imbalances, which are crucial for avoiding pain.

Combining these three elements in an exercise routine can create muscular balance, improve knee stability, and reduce joint stress. However, these exercises must be tailored to the individual’s fitness level. Therefore, it is always recommended to consult a healthcare professional before starting a new exercise program, especially in the case of persistent pain. In this regard, a physiotherapist has the expertise to assess fitness and propose a perfectly tailored program based on defined goals.

Exercises to Include in the Physical Activity Routine

Here is a list of exercises focused on flexibility, mobility, and strengthening to alleviate knee pain. These can be easily performed at home or in the gym with minimal equipment.

Quadriceps Muscle Stretches

Stand, bend your knee, and grab your ankle behind you, bringing your heel toward your buttocks. Maintain the position for 15 to 30 seconds and repeat on the other side.

Hamstring Stretch

Sit on the floor with one leg extended and the other bent. Lean your upper body forward, trying to touch your toes. Maintain the stretch for 15 to 30 seconds and alternate with the other leg.

Single-Leg Balance

While standing, slightly bend one thigh and lift the foot of the other leg. Gently move, pointing the foot in different directions – front, side, and back. Perform ten rounds with each leg, repeating this series three times on each side.

High-Knee Marching in Place

Lift your knees as high as possible while walking or jogging in place. Do this for 1 to 2 minutes.

Modified Squats

Stand against a wall with feet hip-width apart. Bend the knees, descending along the wall, ideally until your thighs parallel the floor. Perform 3 sets of 10 repetitions.

Bridge Exercise (Hip Raises)

Lie on your back, feet flat on the ground, about hip-width apart. Gently lift your buttocks until your abdomen and thighs form a straight line. Hold the position for 1-2 seconds, contracting the buttocks. Perform 3 sets of 10 to 15 repetitions.

It is important to remember that before starting such an exercise program, it is advisable to seek the advice of a professional, especially in the case of a specific medical condition. Furthermore, consulting a doctor is preferable to determine the cause of the pain.

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