As one of the most common orthopedic conditions, you might suffer knee pain for several reasons. Incorrect knee posture or exercising form, muscular weakness, flat feet, or even stiffness of joints can contribute to lingering knee pain that makes itself known when placed under stress.

Knee pain can flare up during activities like walking, running, climbing stairs, or squatting and interferes with your ability to complete daily tasks and enjoy being physically active.

Pain Relief is the Primary Goal

Multiple exercises have proven effective in reducing knee pain and improving the muscle strength around your knee joints to prevent injury and strain. However, it is not a substitute for professional health care. If you’re experiencing knee pain, Dr. Larson can evaluate and address your individualized needs and suggest comprehensive treatment.

Stretching Exercises For Knee Pain

Leg Stretch:

  1. Sit on the floor or a sofa with your legs stretching out and slowly bend one knee towards your chest until you feel a gentle stretch.
  2. Maintain this position for 5 seconds, and then straighten out your leg.
  3. Repeat this 10 times for each leg.

Quadriceps Stretch:

  1. Stand next to a wall with your feet shoulder-width apart.
  2. Bend one knee backward so your foot goes towards your glutes, and pull as far as you comfortably can.
  3. Maintain this position for 30 seconds, and then put your leg back.
  4. Repeat 2-5 times for both legs.

Hamstring Stretch:

  1. Lie down on the floor or a mat and straighten your legs.
  2. Lift one leg, place your hands behind your thighs (below the knee), and pull your knee towards your chest.
  3. Maintain this position for 30 seconds, and then put your leg back.
  4. Repeat 2-5 times for both legs.

Strengthening Exercises 

Half and Knee Squats: 

  1. Stand straight and use a chair for support.
  2. Squat down slowly for about 10 inches, and pause for a few seconds.
  3. Stand up using the force of your heels.
  4. Repeat as many times as you can, slowly squatting further down.

Calf Raise:  

  1. Stand next to a wall or chair for support.
  2. Place your feet shoulder-width apart, and lift your heels off the ground, shifting your weight at the balls of your feet.
  3. Lower your heels back.
  4. Repeat this 10 times and complete a couple of sets.

 Leg Extensions: 

  1. Sit on a chair, back straight, and look ahead.
  2. Raise one leg as high as possible and pause.
  3. Lower your leg and repeat for the other leg.
  4. Do a couple of sets.

Other Exercises

  • Step up your stairs using one foot, then bring the other foot up too. Step down using one foot and bring down the other foot as well. 
  • Do a leg cross by straightening your legs and crossing your ankles. Push your front and back legs against each other, and hold that position before relaxing.

It is best to only partake in simple exercises after a brief warm-up or cardio and consult your healthcare provider beforehand. The goal is to reduce pain, and if you experience further pain or dizziness at any time, Dr. Larson recommends taking a break and scheduling an appointment for further diagnosis. To schedule an appointment with him, please call 435-774-8512.