Knee pain is a significant problem affecting the majority of people of all age groups all over the world. Knee pain is caused due to a variety of causes and is highly excruciating. It can interfere with daily life activities and hinder the standard human functionality of life. It is vital to treat its root cause and do some lifestyle modifications to relieve the pain.

The intervention of knee pain should be done at an early stage to prevent its drastic consequences. It is essential to consult a physiotherapist and seek professional advice regarding the knee pain treatment.

Several exercises are specifically made to relieve knee pain. These exercises have proven to be highly effective. Some of these exercises, which can be done by people suffering from knee pain, are mentioned below.

Knee press:

A knee press is an extremely simple exercise that can be done to relieve knee pain.

• The person should lie on a flat surface with one leg extended and the other flexed.
• A rolled towel should be placed under the knee of the extended leg.
• The person should press the towel and hold it for about 10 seconds.
• This should be repeated about 8-10 times for each leg.

Single leg-raise:

• In this exercise, the person should lie down on a flat surface.
• One leg is bent at the knee, and the other is kept straight.
• The straight leg is then raised at a right angle.
• This is repeated about 8-10 times for each leg.

Leg sideways:

• In this exercise, the person should lie down on a flat surface on a side.
• Both the legs should be kept straight and extended.
• Then, the leg above the other leg should be raised as much as possible, held for 1-2 seconds, and then returned to the extended position.
• This cycle should be repeated 8-10 times for each leg by lying on both sides.

Ankle stretch:

There are several ankle-stretch exercises which can be done for knee pain. However, one of the most common exercises which can be done is by using a cloth.

• The person should sit on a flat surface with both legs extended.
• A cloth should be looped around a foot and pulled towards yourself for 4-5 seconds.
• Then, the same should be done for the other leg.
• This exercise should be repeated about 4-5 times for each leg.

Hamstring extension:

Hamstring extension exercises consists of exercises that can prove very beneficial for knee pain. One such exercise includes the following procedure:

• Lie down on a flat surface close to a wall.
• Keep one leg on the ground and one extended against the wall.
• This position should be held for about 15 seconds.
• The same should be done for the other leg, and this exercise should be repeated about 4-5 times.

Unweighted flexion:

This exercise requires a chair for support.

• In this exercise, the person should stand behind a chair by keeping both his hands on the chair for support.
• One leg should be kept on the ground.
• The other leg should be flexed behind at a right angle.
• The person should hold this position for about 10 seconds.
• The same should be repeated for the other leg.
• This cycle should be repeated for 8-10 times.

Wall squats:

This exercise is very effective and easy to understand. This involves the following steps:

• Stand against a wall for support.
• Keep your arms straight in front to provide balance.
• Move downwards against the wall like sitting, such that the angle between the thigh and the calf muscles is 90.
• Hold this position for 2-3 seconds and move back against the wall.
• Repeat this for about 8-10 times.

Half squats:

Half squats are done in a manner almost similar to that of wall squats. The only difference that lies between the two is that there is no support taken from the wall.

• Stand on a flat surface and keep your hands clenched together in front of you for balance.
• Move downwards like sitting, such that the angle between the thigh and the calf muscles is 90.
• Hold this position for 2-3 seconds and move back up in a standing position.
• Repeat this for about 8-10 times.

Knee full extension exercise:

In this exercise, a chair is needed.

• Sit down on the chair.
• Keep both your legs flexed on the ground.
• Then, raise one leg straight in front and hold for 4-5 seconds.
• Bring the foot back on the ground.
• Repeat this for your other leg.
• Repeat this cycle for about 15 times.

Double knee-to-chest:

Double knee-to-chest exercise is a straightforward and effective exercise for knee pain.

• For this exercise, lie down on a flat floor.
• Keep your legs flexed at the knees.
• Bring your knees towards your chest and hold for about 20 seconds.
• Bring your knees back to a flexed position.
• Repeat this exercise for about 8-10 times.

Walk:

The walk is a fantastic remedy for all kinds of diseases. In the same context, walking is a very effective exercise for knee pain. Regular walking can help the ligaments of the knees to remain healthy as well as promote muscle strength. It is important to note that the choice of shoes worn for a walk must be made very carefully so that the muscles, bones, and especially the knee joint are not subjected to excess load and stress from walking. Thus, walking is a very effective exercise for knee pain.

Step ups:

This exercise is very similar to climbing the stairs. In this exercise, you need a slightly high flat object, i.e., almost 8-10 inches high, from the floor.

• Raise your foot on the step so the angle between your thigh and calf is 90.
• Then move your foot back on the ground.
• Repeat the same for the second leg.
• This exercise should be done about 15-20 times for each leg.

Final Note:

Concludingly, knee pain can be a significant nuisance if not treated and managed on time. One need to consult a physiotherapist for proper recommendations and guidelines if the condition worsens. However, by doing these exercises, the knee pain can be managed very effectively.