In the United States, 18 million people visit a doctor for knee pain annually. Knee issues are common but often confusing on how to manage. To alleviate knee discomfort, we have compiled the best exercises for knee pain and those to avoid. Various factors can cause knee pain, such as overuse, osteoarthritis, tendinitis, bursitis, meniscus tears, and sprained knee ligaments. Strengthening and stretching your knees through exercises can help alleviate pain.
Before attempting any new exercise regimen, consult with your physician or physiotherapist. Proper form, strengthening, and stretching are crucial considerations when addressing knee pain. Imbalances in muscles can contribute to knee pain, therefore targeting key muscle groups is essential.
Start and end your workout with stretches like heel and calf stretch, quad stretch, and hamstring stretch. Strengthening exercises include half squats, calf raises, hamstring curls, leg extensions, straight leg raises, side leg raises, prone leg raises, Peterson step-ups, glute bridges, and clam shells. It’s important to avoid exercises that can exacerbate knee pain, such as those done on the knees or where knees go past the toes.
If you’re overweight, losing weight can help alleviate pressure on your knees. Exercises to avoid include running on hard surfaces and any activity that causes pain. Consider low-impact exercises like yoga, swimming, biking, or walking. The key is to stay active while protecting your knees.
