Before And After Exercise
If you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat is soothing and it also brings the blood to the surface, decreases stiffness, and sometime relieves pain.
If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.
After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling caused by exercise. It will also help to soothe and relieve pain.
Rear Foot Elevated Single
With the rear foot elevated and a pad for the knee to make contact with, we want to see good tracking of the squatting knee going forward. We want to make sure the whole foot remains in contact with the ground. We are thinking ankle mobility, hip mobility, lower back mobility, and knee.
Think about eccentric tendinopathy. Get the knee forward and really think of driving with the front foot. We only want ten to twenty percent of the load on the back leg. Remember, if we are more stable in the hip and ankle, we will be more stable in the knee, which will help with knee issues.
Do this movement for four to five sets for twelve reps on each leg.
Band Side Knee And Kick
Put down the medicine ball and grab a resistance band. It can be any level of tension or, if you dont have one, you can just use a towel.
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Home Cardio Workout For Knee Pain
If you don’t belong to a gym or those options don’t work for you, there are plenty of exercises you can do at home with just a few pieces of equipment.
The workout below includes a variety of low-impact cardio exercises designed to get your heart rate up without pounding on the knees and other joints.
Precautions: See your doctor before doing this or any other workout and skip any moves that cause pain or discomfort.
Equipment: A resistance band, a medicine ball , and an exercise ball
How Long Should I Ride The Exercise Bike
While this answer differs from person to person, it can be noted that every ride should begin with a 3-5 minute warm-up and end with a 3-5 minute cool-down.
This will help transition the joints from sedentary to active and back. As you continue to progress, you may find yourself on the bike anywhere from 30 minutes to an hour 3-5 days a week.
Remember, recovery is also necessary to increase progress so avoid hopping on the bike for 60 minutes 3 days in a row.
When used properly, the stationary bike offers a multitude of benefits not just in the knee, but for our overall health. When walking or jogging becomes too much, and traditional strength training methods seem too intimidating, hop on a bike and start cruising.
Eventually, youll experience stronger legs and more!
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Boost Your Stamina And Cardio Capacity
Aerobic exercise, also known as cardio, is a key part of a balanced exercise routine. When you do aerobic exercise, your heart and lungs need to work harder to provide your muscles with more blood and oxygen.
The elliptical machine allows you to get a good aerobic workout, which can strengthen your heart, lungs, and muscles. This, in turn, can help build your stamina and endurance.
With an elliptical, you can perform both high-intensity interval training as well as steady-state cardio workouts.
Knee Exercise: Hamstring Stretch
Stretches the back of your thigh and behind your knee
- Lie on the floor with both legs bent and feet on the ground.
- Lift one leg off the floor and bring the knee toward your chest.
- Clasp your hands behind your thigh below your knee.
- Straighten your leg and then pull it gently toward your head, until you feel a stretch.
- Hold the stretch for 30 to 60 seconds.
- Repeat with the opposite leg then repeat the sequence one or two more times.
Tip: Dont put your hands at your knee joint and pull.
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Causes Of Knee Sprains
Any activity that forces your knee out of its natural position can cause a sprain.
The ACL is often injured when you play a running or contact sport like soccer, basketball, football, or gymnastics, usually as a result of jumping or twisting suddenly.
It can also occur if you over-straighten your knee to an extreme degree or if you get struck by something in the knee or lower leg.
The PCL can be injured in a car collision when your knee hits the dashboard, or in a sport where the front of your knee is hit while its bent. Falling hard on your knee can also cause a PCL sprain.
You can sprain your LCL if you receive a blow to the inside of your knee. This is less common than the other types of sprains because your other leg protects this area.
An MCL sprain is usually caused by something hitting your leg from the side, or a fall that causes your lower leg to twist outward from your thigh.
Easy Exercises That Will Relieve Your Bad Knees
Straight Leg Raises
Heres how to do SLRs:
- Lie on your back with your knees bent, feet flat on the floor, and hands behind your head.
- Keeping your back and legs straight, raise both legs up to 45 degrees.
- Lower and repeat.
- Add weight by holding small weights in each hand.
- Perform SLRs 3-5 times on each side.
The proper way to perform the Hamstring Curls is as follows:
- Start by lying on your back with your feet flat on the ground and your knees bent 90 degrees.
- Place your hands behind your head and lift your leg as high as you can.
- Pause for a second, then slowly lower down.
- Perform the exercise for the opposite side.
- Perform 20 to 30 repetitions.
How To Perform Hamstring stretch
- To stretch the hamstrings, lie on your back with your legs extended in front of you.
- Then, slowly bend forward at the waist.
- Try to keep your back flat and your knees bent.
- Hold the stretch for 15-20 seconds.
- Repeat the stretch 3-5 times.
- You should try to stretch the hamstrings 2-3 times per day.
- Stand facing a wall, with your back against it.
- Place your hands on the wall, shoulder-width apart, about 10 inches away from the wall.
- Step your left foot back about a foot, and bend your right knee about 90 degrees.
- Keeping your back against the wall, bend forward.
- Your right knee should track directly over your ankle. Keep your back upright.
- Return to standing, and repeat with the right leg.
Knee Flexor stretch
Knee Extension stretch
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/90 Hip Switch: Why Its Great
If you experience pain or lack of mobility in your hips, this bodyweight drill may be the perfect antidote. It helps to improve your range of motion so that you can perform other hip strengtheners squats, side lunges, or simply taking the stairswithout discomfort. The goal: Find the balance between mobility versus immobility without aggravating rheumatoid arthritis symptoms, Lee says.
My Experience With Knee Pain And Yoga
You can typically find me on a yoga mat surrounded by props , taking all the knee modifications, and sometimes altogether avoiding postures that I deem too much on the knees.
And while playing it safe is exceptionally great to avoid injury, I think we can do ourselves a disservice by staying within the safe container. Through years of knee insecurity, Ive learned to dismiss whats not good for me, bypassing the opportunity to ask why, learn more, and understand the body mechanics of my knees.
I gave up on my knees, two incredibly complex structures that support my everyday habits, totally dismissed, categorized and contained to I have bad knees, cant, wont, dont you dare make me do that.
Thats why I designed this yoga sequence as a way to educate on how to safely soothe knee pain and strengthen our knees with yoga.
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Benefits Of Knee Strengthening Exercises
The Arthritis Foundation state that exercise may be the most effective way to treat osteoarthritis without surgery, while the American Academy of Orthopaedic Surgeons note that strong and flexible muscles can keep knees healthy and prevent injury.
Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active.
The following exercises can help strengthen the muscles surrounding the knee. If a person experiences pain during these exercises, they should stop doing them and speak to a doctor. Anyone with severe knee pain should consult a doctor before trying to exercise.
It is best to warm up with light exercise before starting any knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees. This activity will help increase blood flow to the muscles and allow them to be more flexible.
Muscles involved: Quadriceps and abdominal muscles.
Bodyweight Exercises For Knee Pain Relief
Led by Taylor and Justin Norris, cofounders of the LIT Method, this recovery-focused routine features 12 moves designed to both assuage cranky knees and reduce the risk of future knee problems. Through a combo of strength work, stretching, and foam rolling, youll boost flexibility and stability in the muscle groups surrounding the knee joint, including the hips, glutes, and quads. That, in turn, can translate to happier, healthier knees.
Quick caveat: Knee pain can be caused by a number of things, including ankle and/or hip issues, joint derangement, and/or tendon and ligament problems, as SELF previously reported. So if youre having knee pain, its always a good idea to see a professional who can ID the root of your issue and develop a plan for improving it. You should also check in with that professional before attempting anything new, just to be safe.
If you are cleared to do these exercises for knee pain, try it before or after your regular workout. Or do it at any point of the day as a quick, gentle movement break. All you need is a mat and a foam roller. Dont have a foam roller? Use a household objectlike a water bottle, wine bottle, tennis ball, or lacrosse ballinstead.
Check out the video below, or keep scrolling to get detailed workout directions and GIFs of each move.
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Cardiovascular Exercises For Knee Pain
There are many strengthening exercises for knee injuries which have been proven to assist in recovery. These are generally low-impact exercises, as to not reinjure the area after it has healed.
This is a great way to begin rehabilitation for your knee injury. knee pain can often prohibit us from living an active lifestyle which can have detrimental effects on recovery and overall health.
This is why it is important to stay active, but in a way that is safe for your knee and will avoid reoccurrence of the injury.
It is not recommended to participate in high-intensity cardio workouts, but there are some things that you can do in order to keep active and restore the function of your knee.
Other exercises that you can do at home include partial squats, sit-ups, lunges, and calf raises, all of which will keep up your cardiovascular health and help to build muscles in the area once again.
Double Knee To Chest Core Strengthening
Core strengthening is always an essential piece for a lower leg strengthening program. Without good core strength, leg strength and balance can never be optimized. Lie on your back with your feet flat on the floor to get started. Then, tighten the abs so that your back is flat on the floor. Hold this position as you lift both feet off the ground and bring your knees toward the chest. You should be able complete this with little to no movement in the low back without holding your breath. Return your feet to the floor with control and repeat.
Repeat for 10-15 repetitions for 2-3 sets. If its too hard, you can start with one leg at a time. Other great core strengthening options include planks and bicycle crunches.
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Calf Smash With Lacrosse Ball
This move allows you to work out tension in your calf and your hamstring, Williams says.
Sit on the floor and pull your right foot close to your butt so your knee is bent. Wedge a lacrosse ball below your right knee, sandwiching it between your calf and hamstring.
Create a compression force by pulling your shin toward you, and then rotate your foot in alternating circular movements to help create space in your knee joint. Continue until you feel tightness in these areas being relieved, and then switch legs.
Knee Pain Doesnt Have To Define Your Future
Through engaging in these exercises, you are taking the first step towards restoring your knees. With consistency and determination, knee pain may be a thing of your past! It wont be easy, but with the right help and guidance, you will experience the suite of benefits that exercise brings in addition to pain relief.
For knee joint pain treatment in Singapore, schedule a consultation with Harvard Fellowship-trained orthopaedic surgeon, Dr. Andrew Quoc Dutton, today. You may call us at 6836 8000 for appointments.
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Preserve Knee Function With Exercise & Changes In Your Lifestyle
Exercise, including water aerobics, strength training, and yoga, can help preserve knee function to ultimately relieve pain and swelling. The same exercises will help you lose weight, lessening the pressure on your knees. Exercise also helps maintain full range of motion in the knee joints, strengthens the muscles supporting the joints, and absorbs shock impacting the joints.
Walking is the most beneficial form of exercise. Its low-impact, and because its a weight-bearing exercise, it helps strengthen muscles and builds bones. Start out slow, gradually increasing your pace and distance for best results. Water exercises or walking in the shallow end of the pool are also great for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move.
Around The World With An Exercise Ball
Continue using the exercise ball for this “around the world” exercise.
Wall Slide: How To Do It
Stand with your back, hips, and head against a wall. Bend your elbows to 90 degrees and press them and the backs of your hands on the wall behind you as if you are trying to mimic a football goal post. Slowly straighten your elbows to slide your arms up the wall. Pause, then reverse the movement to return to back to the goal-post position. Thats one rep aim for 10 to 15. Work to keep your back, hips, head, and arms in contact with the wall at all times, minimizing any arch in your back as you do so.
What You Can Do
If you have knee pain, Rippe recommends low-impact activities, like swimming, brisk walking, or cycling. You can also consider taking supplements that provide glucosamine and chondroitin to strengthen and lubricate knees.
On the flip side, too much movement can be hard on your joints. So if youre one of those people who just cant quit their HIIT habit or long-distance runs, there are some simple moves and stretches you can try that will help alleviate pain.
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Easy Exercises For Knee Arthritis
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How exercise helps knee arthritis
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen and even relieve arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise with knee arthritis:
- Exercise maintains the joints full range of motion.
- Exercise strengthens the muscles that support the joint.
- Strong muscles help the joint absorb shock.
Exercise doesnt have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength. Learn more about osteoarthritis here.