We are all going to encounter the unpleasant phenomenon of knee pain at some point in our lives. Whether you’re a pro athlete who’s always training or competing, a fitness enthusiast who’s committed to the active lifestyle or you’re simply experiencing knee pain for the first time in your life and you’re not sure why, then these eight exercises are going to be perfect for you. Try out these exercises to help repair your pain and strengthen your knees…
These stretching exercises will help to release pain and tension in the joint area whilst also improving flexibility and muscle condition…
Heel and Calf Extensions
Stand facing a wall, extend your arms out in front of you and rest them against the surface. Take a few steps back, place one foot forward, hinge forward to lean comfortably. Knees should be soft, toes should face forward and your heels should be flat on the floor. Lean into the stretch and hold for thirty seconds before repeating on the other side.
Quad Stretch
Stretch the muscles at the front of your thigh by standing next to a support surface such as a chair or a countertop with your feet hip width apart, toes facing forward. Place your hand on your support surface. Hinge one leg and bend backwards to send your foot to your glutes. Hold your ankle and extend as close to your glutes as you can manage. Hold for thirty seconds and repeat on the other leg.
Hamstring Stretching
Limber up and release tension in your hamstrings by laying flat on your back, legs against the floor. Lift one straightened leg up as high as you can manage and extend your arms to reach and grasp behind your ankle, calf or knee. Hold for thirty seconds and repeat on your other hamstring.
The following are strengthening exercises that will help to protect your knees against injury by developing the muscles around the joint area…
Demi Squats
Stand with your feet shoulder width apart, toes facing forward. Hold your arms out in front of you and gently bend your knees and come down to a squat position. Once you’re perpendicular with the floor, come back upwards slowly. Repeat several times to strengthen glutes, quads, calves and core.
Calf Raises
Strengthen your calves and muscles across the back of your legs by standing with your feet hip with apart, toes facing forward. Place your hands on your hips and come up on your tip toes. Hold the rise, squeezing your calves in the process. Come back down to neutral stance. Repeat several times.
Hamstring Curls
Stand with your feet hip width apart, toes facing forward. Place hands on hips or hold onto a nearby surface or chair for support. Bring one flexed foot up, keeping the knee bent. Your flat foot should be travelling backwards towards your glutes. Hold for five seconds and return to the floor. Do several reps before swapping to the other leg.
Leg Raises (Straight)
Develop hip flexor muscles and your quads by laying flat on the floor facing upwards. Stretch your legs out and flex your feet flat towards you. Place arms flat, straight on the floor. Lift one leg, keeping it straight and sending it to 90 degrees or as high as you can manage. Replace on the floor, repeat several times and move onto the other leg.
Leg Raises (Side)
Lay on your side, placing a palm flat on the floor for support. Stack heels on top of one another, feet flexed. Send your top leg up towards the ceiling, as high as you can. Repeat several times and switch positions to work the other side.
These exercises will be most effective when implemented in conjunction with professional physiotherapy clinic like Evoker that prescribes consistent practice and structured progression.