Exercises to Help Manage Knee Pain

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Exercises to Help Manage Knee Pain

Whether you’re a seasoned athlete or someone who simply enjoys walking, your knees play a vital role in everyday activities. So, it can be quite debilitating when you start experiencing knee pain—at any point in life.

Knee pain is a common issue. In fact, around 18 million people see a doctor for their knee pain each year. The good news is, there are plenty of ways to help combat knee pain and get you walking again. Here are some exercises and stretches you can do to alleviate knee pain:

Hamstring Stretch

Sometimes a deep stretch is key to relieving pain. Hamstring stretches extend the back of your leg and up to the base of your glutes. If you choose to use the CanDo® Dynamic Stretch Strap for this exercise, you may even feel the stretch in your calves.

To begin, lie down on the floor or mat and straighten out both of your legs. Then, place the CanDo® Dynamic Stretch Strap around the middle of your right foot and hold each end with your hands. Then, by pulling the strap towards you, lift your right leg off the floor. You should be feeling a nice stretch as you gently pull. Hold this position for at least 30 seconds before doing this same stretch on your opposite leg.

Leg Extensions

Strengthening your quadriceps can help keep pressure off your knees and ease pain. The Leg Extension exercise is super simple to perform—all you need is a chair.

To begin, make sure you are sitting up straight in your chair. Then, put your feet flat on the floor and look straight ahead. Then, extend your right leg as high as you possibly can without raising yourself off your chair. Hold that position for a moment before slowly lowering your right leg back to the starting position. Do this 10 times before switching to the opposite leg. Repeat the set two to three times for maximum effectiveness.

Prone Leg Raises

Prone Leg Raises works on your hamstrings as well as your glutes, which can help support your knees.

To perform, lie on a mat with your stomach and straighten out your legs behind you. Then, use your glute and hamstring muscles in your right leg to lift your leg as high as you possibly can. Make sure your left leg and pelvic bone are flat on the floor as you do this. Hold this position for about five seconds before slowly returning to the starting position. Do this 10 times before switching to your opposite leg to complete the set. Repeat the set two to three times for maximum effectiveness. Since this is an easier exercise to do, you may even want to consider using our Adjustable Cuff ankle weights.

Performing these exercises may help ease pain, improve your range of motion, and help prevent future injuries. These exercises can be done at home or in a physical therapist’s office. If you are experiencing knee pain, please consult your doctor or physical therapist for help and proper treatment.

To check out the CanDo® Dynamic Stretch Strap, click here.

To check out our ankle weights, click here.

Article written by William Graves.