15 Exercises That Relieve Knee Pain Naturally

15 Exercises That Relieve Knee Pain Naturally

leg exerciseExercises

More than 100 million Americans suffer from chronic pain, and knee pain is the second most popular form of chronic pain experienced by individuals. Nearly one-third of Americans are expected to experience pain in their knee at some point in their lives (1).

Knee pain is defined as pain that occurs as a result of tears in the cartilage or ligaments of your knee, and this pain is problematic for affected individuals because it restricts movement, eliminates strength, and prohibits muscle control. The symptoms that occur as a result of pain in your knee differ according to the severity of the accident that caused the pain.

Pain in your knee is classified as pain that happens to individuals who place too much weight onto the joint of their knee, and it can occur during various activities, including sports, auto accidents, traumatic events, or from falling.

Although this pain can be benefited through the participation of physical therapy, this therapy can be expensive and inconvenient for people that don’t have access to such treatment. Because of this, there are various other ways to relieve knee pain naturally.

15 Exercises that Relieve Knee Pain Naturally

 

1. Straight-leg Raises

This exercise is great for pain in your knee because it puts no strain on your joint. Straight-leg raises work the quadricep muscles in your legs, which are the muscles located in the front portion of your thigh.

How To

  • Lay on your back on a flat surface
  • Keep one leg straight and the other bent with its foot on the ground
  • Raise and lower the straight leg to the height of the bent knee
  • Repeat this process 15 times for 3 sets

2. Hamstring Curls

Hamstring muscles are located on the back of your thighs, and they’re the muscle associated with running fast. Working hamstrings can relieve knee pain because it brings tension to another part of your body. (2).

How To

  • Lay flat on your stomach on a flat surface
  • Slowly bring your heels to your butt and hold for 3 seconds
  • Extend your legs back out and repeat this process 15 times for 3 sets

3. Wall Squats

Wall squats relieve knee pains because they strengthen your hamstrings in addition to your quadriceps, which both have the ability to support your knee joint and prevent pain from occurring.

How To

  • Stand up straight with your back against a wall
  • Slowly bend your knees into a squatting position with your back pressed against the wall
  • Hold this position for a few seconds and then rest and repeat

4. Calf Raises

Calf raises have the ability to relieve knee pain because they work your calf muscles without putting a strain on your knees.

How To

  • Stand straight up while holding onto a sturdy object for balancing stability
  • Slowly raise and lower your heels
  • Repeat this process 15 times for 3 sets

5. Step-Ups

Step-ups not only strengthen the muscles that support your knee joint, but they also strengthen your back muscles, lowering your risk of back pain (3).

How To

  • Place one foot flat on a bench or platform
  • Step your other foot onto the platform, joining the other one and then being the opposing foot back onto the ground
  • Repeat this process 15 times for 4 or 5 sets

6. Side Leg Raises

Side leg raises provide many benefits for your knees because they can be done while laying down, and they don’t put any strain on your knees.

How To

  • Lay on one side of your body with your legs stacked on top of each other
  • Straighten the top leg and bend the bottom one behind you for stability
  • Raise and lower the top leg
  • Repeat this process 20 times and then switch sides and repeat

7. Leg Presses

Leg presses relieve knee pains by strengthening the joint muscles to be able to withstand more weight.

How To

  • Lay down in a leg press machine and adjust the back support to fit your back
  • Slowly push the plate away from you by straightening your legs
  • Bend your knees back down after straightening them
  • Repeat this process 15 times for 3 sets

8. Swimming

Swimming is classified as a low-impact activity and is great for relieving knee pain because it causes minimal impact on your bones. Some examples of swimming exercises that relieve knee pain are water aerobics and jogging in water (4).

9. Wall Hamstring Stretch

Stretching your hamstring muscles has the ability to alleviate your knee pains (5) because your hamstrings help your knee joint be able to withstand more weight.

How To

  • Lay down on your back and prop your leg up on a wall
  • Bring your leg closer towards your chest and feel the stretch down the back of your leg
  • Bounce your leg closer to your chest repeatedly
  • Hold each leg for 10 seconds and repeat for 5 rounds

10. Half Squats

Half squats are known for their ability to relieve knee pain because they work your knee muscles without straining them.

How To

  • Stand with feet should-width apart and arms in front of you
  • Band knees half-way and keep your back straight
  • Hold the position for 5 seconds and then straighten your legs back up
  • Repeat 15 times for 3 sets

11. One-leg Dip

One-leg dip exercise strengthens all of the muscles in your thighs and your buttocks, which provides great support for your knee joint (6).

How To

  • Stand with feet should-width apart
  • While you bend one leg half-way, raise the other and keep it straightened
  • Hold the position for 5 seconds and then repeat for 10 sets

12. Leg Stretches

Leg stretches are beneficial for your knee pains because they strengthen your quadricep muscles, which is a supporting muscle of the knee joint.

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