Knee pain is common, and it can come on suddenly or build up slowly over time. Whether it is from a sporting injury, bursitis, osteoarthritis, or simple overuse, the good news is that there are exercises you can do to help ease it.
This blog covers what causes knee pain and the 10 best exercises to help reduce it, including strengthening work and a couple of stretches to keep the joint moving well. For more information, or to book a physiotherapy appointment for your knee pain, get in touch with the team at NDPSC today.
Plenty of things can contribute to knee pain. Most of them fall into three groups:
- Injury: A sporting injury, a fall, or another accident can damage many parts of the knee, including the bones, muscles, tendons, ligaments, and cartilage. Bursitis, which is inflammation of the fluid-filled sacs that cushion the knee, is another injury-related cause.
- Arthritis: Osteoarthritis, gout, rheumatoid arthritis, and septic arthritis can all play a part in knee pain.
- Other causes: These include patellofemoral pain (pain around the kneecap, often from misalignment) and referred pain, which often comes from the hip or lower back.
If your knee pain is sudden or severe, or you have swelling, bruising, or a sense that the knee is giving way, see your physio for an examination before starting any exercises. If you are not sure whether it needs professional attention, it helps to know when to see a physio first.
Strengthening Exercises for Knee Pain
Strengthening the muscles around the knee gives the joint more support. That support takes pressure and strain off the joint itself, which helps ease the pain. Here are eight to work through.
Leg lifts / straight leg raises
Lie flat on the floor, using a yoga mat for cushioning. Keep one leg bent and the other straight out in front of you. Raise the straight leg off the floor to about the same height as your bent knee, and pause for 5 seconds. Lower it back to the start, then repeat with the opposite leg.
Standing hamstring curls
Stand facing a wall, or use the back of a chair so you can lean on it for support. With your feet hip-width apart, lift one foot and bend your knee so your heel points toward the ceiling. Keep your upper body still and your hips facing forward. Hold for 5 seconds, return to standing, then repeat with the other leg.
Half squat
Stand with your feet shoulder-width apart. Put your hands on your hips or out in front of you to help with balance. Slowly lower down about 30cm, or roughly halfway to a full squat. Pause for 5 seconds, then push back up to standing through your heels.
Stepping exercises
Using a short stepping stool or another sturdy object about 15cm high, stand next to it and step up with one foot. Let the other foot follow behind, but do not rest it on the stool. Hold for 5 seconds, then return both feet to the ground. Repeat on the other side, stepping up with the opposite foot first.
Single leg dip
Using two high-backed, stable chairs, stand between them with the backs facing in toward you. Lift one leg about 30cm off the floor, keeping the knee straight, and slowly bend down through the opposite leg. Hold for 3 to 5 seconds, then repeat on the other side.
Wall squats
Stand against a wall with your head, shoulders, back, and hips flat against it. Step both feet out by about 50 to 60cm, then slowly slide your back down the wall until your thighs are parallel with the floor. Hold for 5 seconds, slide back up, and repeat.
Calf raises
Stand in front of a wall or a chair for support. With your feet shoulder-width apart, lift both heels off the ground so you are up on the balls of your feet. Lower yourself slowly back to standing, then repeat.
Leg extensions
Sit on a firm chair with your back straight and your feet flat on the floor, about hip-width apart. Tighten your thigh muscles and lift one leg as high as you can while keeping your buttocks on the chair. Pause, lower it back down, then repeat with the other leg.
Stretches to Keep the Knee Moving
Strengthening is only half of it. Keeping the muscles around the knee flexible matters too, because tight quads and hamstrings pull on the joint and add to the stiffness. Add these two stretches once your knee is comfortable enough to manage them.
Standing quadriceps stretch
Stand tall and hold onto a wall or the back of a chair for balance. Bend one knee and bring your heel up toward your glutes, taking hold of your ankle or the top of your foot. Keep your knees close together and stay upright rather than leaning forward. Hold for 20 to 30 seconds, then swap legs.
Seated hamstring stretch
Sit on the floor with one leg straight out in front of you and the other bent, with that foot resting against your inner thigh. Keeping your back straight, lean gently forward from the hips and reach toward the toes of your straight leg. Only go as far as feels comfortable, hold for 20 to 30 seconds, then switch sides. Doing this seated gives you a more controlled stretch and takes the balance element out of it while your knee is still recovering.
Need Treatment for Your Knee Pain?
Before you start any of these, it is worth seeing your local physiotherapist at NDPSC for a proper knee assessment. We will work out what is actually causing your pain and put together a treatment plan built around you, so you can reduce the pain and get back to what you love.
At Northern Districts Physiotherapy and Sports Clinic, our team of experienced physiotherapists is ready to help you strengthen your knee and get back on your feet. Whether your knee pain is acute (symptoms for less than six weeks) or chronic (symptoms for more than six weeks), we can help.
To book an appointment, call us on (02) 9874 8410 or book online below.
