subject: Exercises to Help Relieve Knee Pain [print this page] Exercises to Help Relieve Knee Pain Exercises to Help Relieve Knee Pain
There are many factors behind arthritis knee pain and when you have this it is usually better to get this checked by a doctor or physiotherapist to find out the cause of pain. Having said that here are a few easy knee pain exercises which you'll do in the mean time. The most important exercises to do to make sure that you maintain or increase mobility of your knee as well as improve strength. These form of exercises will assist you to minimize the pain.
1. Knee Extensions - Using a chair with the back of your thigh supported on the seat, straighten your knee as much as you can within the limits of your pain. Lower slowly to the ground. Repeat this for 10 times. When you straighten up the knee hold it straight for a count of 3 then lower little by little to the ground. This exercise may help develop the large muscle on the front of your thigh known as the quadriceps.
2. Static Quads - It is a more basic exercise for the quadriceps and is excellent if your leg is feeling quite weak. Lying or sitting upright in bed with your legs straight. Push your knee into the bed to ensure that you are tightening the muscle on the front of your thigh, hold for a count of 3 after that rest. Repeat for 10 times.
3. Knee Flexion - Lie on your bed and place a large tray or board below your foot. Making use of a rolled up sock or a folded cloth underneath your foot slide your foot up and down in order that your knee flexes and straightens. The sock or cloth will slide easily on the bed making it easier for you to move your knee. Attempt to bend your knee further each time. This exercise is great to get the movement back in your knee.
4. Inner Range Quads - Put a folded bath towel or quilt below your knee whilst you're lying
or sitting on the bed or floor. Raise your foot off the ground by straightening your knee keeping your leg resting on the blanket. Hold for 3 seconds after that lower slowly back down. Repeat 10 times.
5. Squats - Stand with your feet slightly apart. Lightly flex each knees after that straighten again. Repeat 10 times. When you begin to find this exercise easier attempt to squat further down.
If any of these knee pain exercises cause any increase in pain you should stop and seek medical health advice. By building up the muscles around the knee it will help to protect the knee from harm.
