Simple Strengthening Exercises For Knee Pain

The most commonly injured joints are the knees. The everyday wear and tear can hurt your mobility. There are exercises which are the best way to avoid and to treat knee pain, and those are knee strengthening exercises.

Exercises to relieve knee pain

Wall slide

Firs lean on a wall and bend your knees 30°, slide down the wall, then straighten up again. Use your hands on the wall for balance and move slowly and smoothly. Make your feet and legs, not allowing knees to go over the toes. Repeat 5-10 times.

Hamstring curls

Face onto the back of the chair and hold it. Lift the right foot and move it up toward your backside, but without going further than 90-degree (put your hands in a shape of number four) You need to hold for three to five seconds, lower the leg, repeat, and switch sides. Be sure to keep your knees close together.

Bent-Leg Raises

While sitting in a chair, straighten one leg in the air. Hold in that position about one minute. Bend your knee to lower the leg about halfway to the floor. Hold in that position for 30 seconds. Back to the starting position. Make 4 repetition on each leg.

Straight-leg lifts

Lying on your back, keep one leg bent and the other one straight. Lift the straight leg a few inches off the floor while tightening your thigh muscles. Hold for about five seconds in the air, lower it slowly, and then repeat on the other side. Try to avoid jerky motions, and don’t arch your back.

Step-Ups

Stand like in front of a step, like on stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Try to keep a steady pace. Start with 1 minute, then slowly start increasing the time.