Introduction
Knee pain can be annoying and debilitating. When you prop or fold it, you may feel sharp pain or discomfort. Doing joint-friendly exercises at home can help with the pain and make your body stronger. This will allow you to get back to leading a normal life.
Exercises can help strengthen the joints and muscles around the knee which can reduce pain. It is essential to start with low-impact activities slowly. Pay attention to form so you don’t cause more harm than good.
Here are some joint-friendly exercises you can do at home to help ease knee pain:
Warm-up Exercises
Warming up is a must before any activity! It helps to increase the range of motion in our joints and reduce pain and stiffness. Always remember to consult your physician before beginning any exercises.
Now, let’s look at some joint-friendly warm-up exercises that you can do at home:
Leg Swings
Leg swings are a great way to increase mobility. It’s low impact, meaning it won’t strain your joints.
Start by standing with feet shoulder width apart. Hold onto something sturdy for balance.
Begin with the left leg. Swing it out in front from hip height. Move in a gentle arc motion. Make sure to keep both feet planted on the ground, and not swing too high or low.
Do the same with the right leg, for the same amount of time or reps.
Leg swings are a fantastic warm-up exercise. They help to stretch tight hips and glutes, getting rid of any tension. This’ll make sure you can move on to more vigorous exercises without hurting your joints.
Calf Raises
Calf raises are a joint-friendly exercise that can be done with no or minimal equipment in the home. This is great for people with pain, as it helps the muscles and tendon around the knee, without stressing the joint.
- Stand behind a solid chair, counter, or wall for support. Hold weights or brace yourself against a wall (if necessary).
- Take deep breaths and begin by lifting onto your toes as high as you can comfortably go, then slowly lower back down. Do 10-15 reps and aim for 2-3 sets per day. Increase intensity with a suitable load.
- If calf raises cause discomfort, try partial calf raises (only going half-way) or keep one foot on the ground and raise the other one alternatively for repetitions.
- Partial calf raises are also helpful for people with knee pain, as they help strengthen the lower leg muscles, while being gentle on both legs’ joints.
Knee Extensions
Knee extensions are useful exercises. They can be done while standing or seated. These exercises help to keep the knee joint flexible and comfortable.
- Standing: Feet should be shoulder-width apart. Lift one foot up and keep it straight. Hold for a few seconds. Push through the heel. Avoid leaning sideways/forwards during the movement.
- Seated: Sit in a chair without armrests. Keep knees together and feet flat on the ground. Back should be straight. Slowly lift one foot up till it’s parallel with the hip. Put slight pressure on the foot and lift it off the floor. Do 10 repetitions on each leg then rest. Continue till desired sets are done.
Quadriceps Stretch
This stretch concentrates on the quadriceps. These are four large muscles in the front of your thighs. It’s important to keep these stretched, to reduce pressure and tension around the knee joint.
Start with feet hip-distance apart and spine long. Lift one heel off the ground, keeping thigh muscles tight. Ensure your knee remains straight and toes pointing forward. Bend standing leg slightly, and hold onto something stable nearby if you need balancing help.
Draw your lifted leg back towards your buttocks. Keep knee in line with toes pointed forward. Feel a light tension on your thigh. Hold this position for one minute on each side, then release.
Strength Exercises
Strength exercises can help those with knee pain! Build up the muscles around the knee joint to stabilize it, and lessen the pain. Doing strengthening exercises at home is easy. Let’s talk about the exercises that can be done at home to reduce knee pain!
Wall Squats
Wall squats are an amazing exercise for knee pain relief. They target the quadriceps muscles in the front of your thigh. This strengthens them and helps improve knee stability. It can also reduce pain in people with certain conditions, like patellar tendinitis and ACL injuries.
To do wall squats, stand with your back against a wall or something sturdy. Position your feet apart comfortably. Bend your knees so your thighs are parallel to the floor. Hold that position for 10 to 15 seconds, then go back to the starting position. Increase time or intensity as you get more comfortable.
Wall squats are great for people with difficulty taking pressure off their knees. Do it slowly and steadily for the best results. To reduce stress on your joints, hold onto something while lowering yourself into a squat.
Step-Ups
Step-ups can help with knee pain and are simple to do at home. They strengthen muscles, improve balance and coordination, and reduce knee joint stress. Here’s how:
- Find a sturdy step, like a staircase or platform.
- Step up with one leg, followed by the other.
- Push off with one leg, followed by the other coming down.
- Do 10 reps each side. Increase reps slowly as your strength improves. Control your movements to avoid jerky movements and risk of injury.
- Gradually increase the height of the step.
- If you can do more than 10 reps comfortably, increase your reps for larger strength gains.
Glute Bridges
Glute bridges are great for strengthening the muscles around your hips, which carry much weight when you walk. Lie on your back, bent knees and feet flat on the floor. Palms press into the floor. Tuck chin and activate core muscles. Slowly lift and lower butt off the ground. Watch your posture. If you feel pain or discomfort in a knee, stop!
With practice, add variations like weighted bar, single-leg or pulse bridges for higher challenge.
Clam Shells
Clam shells are awesome for knee pain sufferers. They help build the glutes, which are vital for knee function.
To start, lie on your side. Bend your knees and keep your feet together.
- Keep your upper body still. Squeeze your glutes and lift your top leg. Lower to the starting position.
- Move slowly and control the exercise. Don’t push off your bottom hand or lift too much.
- Also, don’t overarch your lower back. Do 10 reps on each side; 2-3 sets per session. Increase intensity or frequency based on how you feel.
Balance Exercises
Balance exercises are a great way for knee pain sufferers to remain active and get joint health. It can help enhance strength and coordination in the knee joint, reducing the danger of falls and injuries. Range of motion is improved, decreasing knee ache. You can do these exercises at home with minimal equipment.
We’re going to check out some balance exercises that knee pain sufferers can do at home:
Single-Leg Balance
Single-leg balance is a great joint-friendly exercise for improving proprioception, strength, and coordination. Proprioception is the unconscious sense of knowing where our body parts are and how they move. To reduce pain, muscles near the knee must be trained to keep the joints in alignment when standing or walking.
To do single-leg balance, stand on one leg with toes pointing forward. Weight should be distributed evenly on both sides of the foot. You can use a wall or chair for support. Lift one leg slightly off the floor. Your hips should be square, meaning they should face the same direction and the pelvis should not be tilted. Hold this position for 10 seconds, then switch legs. Start with 3 sets of 10 reps. Eventually build up to 30-second holds, without support. To increase difficulty, increase reps or use a Bosu ball for added instability.
Heel Raises
Heel raises are great for knee pain sufferers. They help improve balance, stability, and strength in the lower legs. Do them slowly and with control.
Stand with feet hip-width apart and toes facing forward. Lift up onto the balls of your feet, engaging your calf muscles. Return to start position and repeat 8-10 times. For more challenge, use cans of soup or veg in each hand.
Regular heel raises strengthen calves and improve balance in both legs. This can help reduce stiffness and swelling around lower leg joints.
Toe Taps
Toe taps are a low-impact exercise for your lower body. You can do them standing, sitting on a chair, or lying down.
To do them standing:
- Stand up tall with good posture. Feet hip-width apart on flat ground. Hold onto something stable if you need help balancing.
- Lift one foot off the ground, tap your toes a few inches away, then place it back down.
- Do this 10 times, 5 times on each side.
To do them sitting:
- Sit upright in a chair. Feet hip-width apart.
- Lift one foot 4 inches and move it back and forth for 10 reps, 5 times for each side. Take care not to strain your back.
- Take a break. Then repeat with your other leg. Make sure both legs get equal effort.
Single-Leg Balance Reach
Single-leg balance reach exercises are great for knee pain. They help with coordination and strengthening the muscles around the knee. To do one:
- Stand on one foot, with arms at your side and stomach pulled in. Keep your torso still and look ahead.
- Reach forward with the other arm and lower into a single leg squat.
- Lower until your hips are in line with your knee, or just below.
- Hold, then go back up.
Practicing this can build strength and stability around the knee, reducing pain in daily activities.
Cool Down Exercises
It’s vital to do cool down exercises after any physical activity. They can help improve circulation and reduce joint pain. Cool downs are especially good for knee pain sufferers. Benefits include reducing swelling, improving flexibility and promoting mobility.
Here are a few joint-friendly cool down exercises that can be done at home:
Knee Flexion
Knee flexion exercises can help those with knee pain. They increase range of motion and reduce stiffness. To do this, sit on the floor with feet flat and bend your knees to 90 degrees. Gently move your leg towards your chest and don’t go past the original angle. Hold for 5 seconds, then lower. Repeat 10 times, taking breaks if needed. Stay alert for any discomfort; if it continues, talk to a doctor before continuing.
Hamstring Stretch
Sit upright in a chair. Stretch your hamstrings. Bend one leg and keep the other straight. Lean forward at the waist until you feel the stretch. Hold for 15-30 seconds. Switch legs and repeat. Try sitting on a rolled towel or pillow if you don’t feel the stretch. Breathe normally. Stop if it’s too uncomfortable.
Incorporate this exercise into your cool-down routine to reduce knee pain:
- Bend one leg and keep the other straight.
- Lean forward at the waist until you feel the stretch.
- Hold for 15-30 seconds.
- Switch legs and repeat.
- Try sitting on a rolled towel or pillow if you don’t feel the stretch.
- Breathe normally.
- Stop if it’s too uncomfortable.
Calf Stretch
For calf stretching, stand arm’s length away from a wall. Put both hands on the wall and lean in until you feel a stretch. Hold it for 10-15 secs. Relax. Do this 4-5 times or until the tension in your calves reduces.
For more support, use a chair or countertop. And don’t forget to do both sides!
Quadriceps Stretch
Lie on your back with your knees bent and crossed. Reach over to grab just above your ankle. Pull it towards you until you feel a gentle stretch in the front of your thigh. This stretch is called the Quadriceps Stretch. Hold it for 30 seconds, then release slowly.
Do this two or three times for each side of your leg. Switch up which leg is crossed for each repetition. Keep breathing normally throughout the stretch. Avoid jerky movements as you hold and release.
After stretching, use an ice pack or cold compress to reduce inflammation. This exercise is simple and safe. It can help relieve stiffness in the knee joint.
Conclusion
We’ve looked at knee-friendly exercises for pain sufferers to do at home. The goal? Increase flexibility, strength and balance in the knee joints. This can help with the pain.
Before attempting any of these exercises, speak to your healthcare professional. They’ll recommend a tailored exercise routine for your condition.
To keep up your knee health, eat nutritiously and get enough rest. With proper care and dedication to these joint-friendly exercises, you should see improvements in your knee joints’ strength, flexibility and comfort.
Frequently Asked Questions
Q1: What are the best joint-friendly exercises to do at home?
A1: The best joint-friendly exercises to do at home are low-impact exercises such as walking, swimming, cycling, and yoga. These exercises can help reduce knee pain, as well as strengthening the muscles around the knee joint.
Q2: How often should I do joint-friendly exercises for knee pain?
A2: It is recommended that you do joint-friendly exercises for knee pain at least 3-4 times per week. However, it is important to listen to your body and adjust the frequency and intensity of your exercises accordingly.
Q3: Are there any exercises I should avoid if I have knee pain?
A3: It is important to avoid high-impact exercises such as running or jumping if you are suffering from knee pain. Additionally, it is best to avoid any exercises that involve twisting or putting too much pressure on the knees.
