Top 7 Exercises For Getting Rid of Knee Pain Fast

Top 7 Exercises For Getting Rid of Knee Pain Fast

Every year, 18 million people consult their physicians about knee pain. Knee pain is one of the leading causes of disability in people over the age of fifty. 


Several conditions can lead to chronic knee pain, including a ruptured ligament, torn cartilage, arthritis, infections, gout, overuse, tendonitis, and bursitis.


Some knee injuries require surgery. Luckily, many common forms of knee pain can be treated with self-care through stretching and strengthening exercises.


Below are seven exercises you can use to stretch and strengthen your knees, rapidly reducing knee pain. Make sure to consult your physician before trying any new exercises related to chronic knee pain.

Stretching Exercises

Before performing any strengthening exercises, you will need to stretch properly to avoid discomfort or injury. Here are three stretching exercises that will help reduce knee pain and prepare you for strengthening exercises.

Hamstring Stretch

  1. Lie down flat on your back on the floor or a mat.
  2. Stretch both legs out straight on the floor.
  3. Lift one leg straight up.
  4. Link your hands around your thigh just below the knee.
  5. Slowly pull your knee toward your chest.
  6. If you feel sharp pain, STOP the exercise.
  7. Hold the knee in place for thirty seconds.
  8. Slowly return your leg to the floor.
  9. Perform the same exercise with the other leg.
  10. Repeat three times for each leg.

Heel and Calf Stretch

  1. Brace both hands on a wall and stand with one leg stretched back as far as you comfortably can, both feet flat on the floor, your front knee bent slightly.
  2. Lean into the wall, flexing your front knee and keeping your back leg straight. Keep both feet flat on the floor.
  3. Hold for thirty seconds.
  4. Switch legs.
  5. Repeat three times for each leg.

Quadriceps Stretch

  1. Stand with your feet shoulder-width apart. You may want to brace one hand on a wall or chair for support.
  2. Flex one knee to bring your foot up toward your glutes.
  3. Take your ankle in your hand and slowly pull your foot toward your glutes.
  4. Hold for thirty seconds.
  5. Slowly return your foot to the floor.
  6. Switch legs.
  7. Repeat three times for each leg.

Strengthening Exercises

These exercises will strengthen your knees and the muscles that support them.

Straight Leg Raises

  1. Lie on your back on the floor.
  2. Bend one knee so that your foot is flat on the floor.
  3. Holding your other leg straight, slowly lift it off the floor until your thighs are aligned.
  4. Hold for a few seconds, then slowly lower your leg back to the floor.
  5. Repeat this movement ten times.
  6. Switch legs.
  7. Repeat three times for each leg.

Clamshells

  1. Lie on the floor on your side with your knees bent and your feet aligned with your body.
  2. Slowly lift the top knee toward the ceiling, keeping your feet together.
  3. Pause for a few seconds.
  4. Slowly lower your knee again.
  5. Repeat ten times.
  6. Switch legs.
  7. Repeat three times for each leg.

Calf Raises

  1. Stand with your feet flat on the floor, shoulder-width apart.
  2. Slowly raise onto the balls of your feet by lifting your heels off the floor.
  3. Hold that position for a second or two, then slowly return your heels to the floor.
  4. Repeat this action in two-three sets of ten repetitions.

Bridging

  1. Lie with your back and feet flat on the floor, knees raised, feet together.
  2. Slowly lift your hips toward the ceiling as far as you can without experiencing discomfort.
  3. Hold for a second or two, then return your hips to the floor.
  4. Repeat this exercise in two-three sets of ten repetitions.
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