6 Exercises to Ease Knee Pain - Living Pain-Free

Our knees are the biggest joints in the human body, and they’re under a lot of pressure to perform — after all, they support our entire body weight for hours without rest. They help us walk, run, jump, and climb. And we normally don’t give them a second thought. But what happens when they finally crack under the pressure? Knee pain is at best inconvenient, and at worst world-stopping. Luckily, although most people will probably experience knee pain at some point in their lives, there is a way to combat it — one that’s used in rehabilitation centers in Bangalore and across the world. But first, let’s learn more about knee pains. 

What Causes Knee Pain? 

Knee pain is a common ailment among adults and is often a result of everyday wear and tear. Older people and those who are overweight or lack muscle flexibility and strength are especially at risk of developing it. Like many injuries, knee pain can be acute or chronic, which means they can either be caused by a sudden injury or by gradual stress on the knee over time. It is rarely a solitary issue, if you have knee pain, it may be a symptom of a larger problem. 

Common causes of acute knee pain include: 

● ACL tears 

● Fractures 

● Torn meniscus 

● Knee bursitis 

● Patellar tendonitis 

● A loose piece of bone or cartilage interfering with knee joint movement 

Common illnesses that have knee pain as a symptom include: 

● Arthritis and Osteoarthritis 

● Gout 

● Iliotibial Band Syndrome 

● Patellofemoral Pain Syndrome 

Diagnosing the underlying cause of knee-pain will require the help of a medical professional, especially if it’s severe enough to impede everyday activities. You may require a series of tests ranging from X-rays to MRIs to find the root cause, and the 

sooner it’s detected, the sooner you can implement a treatment plan. Keep an eye out for these warning signs of a serious knee injury: 

● Marked knee swelling 

● Inability to bear weight on the knee 

● Inability to fully flex or extend your knee 

● Obvious deformity in the knee or leg 

● Fever in addition to redness and swelling in the knee 

● Unusual levels of pain in cases of minor injury 

How Can You Treat Knee Pain? 

Once the cause of the knee pain is diagnosed, you can work with a medical professional to find the right treatment plan for you. Treatment options range from bed-rest and cold compress to surgery if the case is severe. Stem cell therapy, for example, can be used when the knee pain is an effect of wear and tear or inflammation. However, most treatment plans in rehabilitation centre in Bangalore, involve therapy to help the patient remain active in their day-to-day lives. Rehabilitation will often include a combination of physical and occupational therapy. 

Physical therapy helps the patient regain strength and use of the afflicted area, while occupational therapy helps them tackle day-to-day tasks like lifting things or climbing stairs. A large part of these therapies are exercises that allow the patient to continue building these skills at home. While it may seem counterintuitive to move the joint while it’s hurting, these exercises can not only help strengthen the area but improve joint flexibility and help relieve knee pain as well. Many exercises are effective regardless of whether the knee pain is acute or chronic. 

Types of Knee Exercises 

Knee exercises can be grouped into two broad categories, stretching and strengthening. Most treatment plans will provide an even mix of both unless the nature of your situation leans more towards one direction. 

Stretching exercises are meant to improve the flexibility and range of movement of the joint and often focus on the major muscle groups near the knee. They should be done at least four or five times a week in sets of two, or as recommended by a medical professional. Examples of stretching exercises include: 

● Heel and Calf Stretch 

○ Stand facing a wall with your hands firmly planted against it 

○ Move one foot back as far as you comfortably can, with your heels flat, toes pointing forward, and knees slightly bent 

○ Lean into the stretch for 30 seconds, switch legs, and repeat 

● Quadricep Stretch 

○ Stand with your feet shoulder-width apart, using a wall or chair for support 

○ Bend one knee so that your foot reaches your glutes, and grab your ankle, gently pulling towards the glutes as far as you comfortably can, and hold for 30 seconds 

○ Return to the starting position, switch legs, and repeat 

● Hamstring Stretch 

○ Lie on the floor or a mat with your legs stretched straight or bent at the knee so your feet are flat on the ground (whichever is more comfortable) 

○ Lift one leg in the air and, placing your hands behind the thigh and below the knee, pull your knee towards your chest until you feel light, but not painful, stretch 

○ Hold for 30 seconds before gently lowering the leg back to your starting position 

○ Switch legs and repeat 

Strengthening exercises help reduce stress on the knee by working the muscles around it. These exercises focus on building up the hamstrings, glutes, and hips especially. Examples include: 

● Hamstring Curls 

○ Using a wall or chair for support, stand with your feet hip-width apart 

○ Lift one foot up, bend your knee, and raise your heel toward the ceiling as far as you can while keeping your upper body still and hips pointing forward 

○ Hold for five to 10 seconds, lower your foot to the starting position, switch legs, and repeat 

● Step Exercises 

○ Place a board or sturdy stool no higher than 6 inches on the floor in front of you 

○ Step on with one foot and lift the other foot off the ground, letting it hang behind the stool 

○ Keep your body weight on the foot that’s on the stool, and hold for five seconds 

○ Slowly lower the unsupported foot, and step down from the stool. Switch legs and repeat 

● Wall Squats 

○ Stand with your back, hips, and shoulders flat against a wall 

○ Step your feet about 24 inches in front of you, keeping them about hips-width apart and making sure your back and shoulders remain against the wall 

○ Slowly slide down the wall, hold for five seconds, slide back up and repeat 

Other exercises that work holistically to strengthen and ease pain in the knee include: 

● Swimming 

● Yoga 

● Tai Chi 

● Water Aerobics 

● Elliptical Machine/Cross-trainer 

● Walking 

● Stationary Cycling 

Whether your knee pain is a result of an injury, a symptom of another issue, or just a result of an aging body, you don’t need to let it control your life. All of these exercises can be completed at home, but if you find you need professional support to get you started, we can help! Plexus is a premier rehabilitation centre in Bangalore which provides expert advice to help get you back on your feet. With a little help and a strong treatment plan, you can take your first step into a pain-free future.