Did you know that almost 60 million American adults have been diagnosed with arthritis? It is estimated that one-third of patients who see a doctor for an orthopedic problem specifically have knee pain.
There are many reasons for knee pain, including overuse, tendonitis, bursitis, osteoarthritis, sprained knee (stretched or torn ligament), and a torn meniscus (torn cartilage). The good news is that knee pain can usually be successfully treated without surgery, including through simple exercises.
Let’s talk about how to perform three easy and effective exercises for your hurting knee, and where you can go in Boynton Beach and Palm Beach County to reduce your knee pain and strengthen your knee joint.
Exercises to Help Reduce Knee Pain
It is widely understood that stretching exercises can not only improve the range of motion and flexibility of your knees, but they can also make your knee movements pain-free. Plus, strengthening exercises can reduce the stress on your knee joint by providing extra support to the knees.
After warming up for at least 10 minutes, try the following three knee exercises to help alleviate your knee pain:
Knee Exercise #1: Hamstring Stretch
The hamstrings are a group of strong muscles in the back of your upper legs. Tightening and spasming of these muscles can contribute to knee pain, so stretching them can help to loosen these important muscles.
To do this stretch:
- Lie down on a mat on the floor to cushion your back, and straighten both legs. You can also bend your knees upward with your feet flat on the floor if you’re more comfortable that way. Keep your arms flat on the floor, parallel with your body along your sides.
- Slowly lift one leg off the floor.
- Gently pull the knee toward your chest until you feel a stretch. Do not push past pain – stop when you feel any pain or discomfort.
- Hold this position for 30 seconds.
- Slowly lower the leg back down to the floor.
- Repeat, for a total of two repetitions.
- Do the same with the other leg.
Knee Exercise #2: Straight-Leg Lift
A straight-leg lift targets your hip flexor muscles and quadricep muscles (muscles at the front of the thighs, opposite your hamstrings), helping to stabilize your kneecap and knee joint without stressing your knees.
For this exercise:
- Lie down on your back on a mat on the floor. Straighten both legs on the floor.
- Bend your left knee upward, keeping your left foot flat on the floor.
- With your right (straight) leg, squeeze the quadricep muscle and slowly lift the leg off of the floor. Raise it to align it with your left thigh, so they are parallel and your knees are next to each other (not touching each other, however).
- Hold this position for 5 seconds.
- Slowly lower the leg back down to the floor.
- Repeat, for a total of 10 repetitions.
- Do the same with the other leg.
Knee Exercise #3: Leg Extensions
This exercise uses the weight of your own body rather than a weighted machine to strengthen your quadriceps. The strengthened quadriceps will help keep the added pressure off of your knees and thus relieve pain.
To do this:
- Sit on a chair that has a firm back, so it can help you keep your back straight.
- Keep your feet hip-width apart, flat on the floor.
- Slowly, fully extend, and raise one leg as high as possible, without lifting your buttock off the chair.
- Hold the position for a few seconds, then lower your leg back to the floor.
- Repeat, for a total of 10 repetitions.
- Do the same with the other leg.
Knee Pain Relief in Boynton Beach
If you are experiencing knee pain that is interfering with your daily activities and are seeking a lasting solution, visit us at Personalized Orthopedics of the Palm Beaches. We have a team of orthopedic doctors and physical therapists who work in collaboration to diagnose and treat the cause of your knee pain and to help improve your overall health and quality of life. We offer both surgical and nonsurgical services to help improve knee pain and to treat arthritis.
To make an appointment, call us today at (561) 733-5888 or fill out our appointment request form online now. We look forward to helping you find relief so you can get back to your active lifestyle!
