11 Super Simple Knee Exercises That Effectively Relieve Pain And Have Lasting Results

Exercise is the best way to soothe knee pain and stabilize the joints. It strengthens the muscles and ligaments and reduces the risk of injuries.

These are the 11 best knee exercises to relieve knee pain:

  1. Warm-Ups

It is an imperative to warm up properly before any exercise, to boost the blood flow and reduce the muscle stiffness, and to lower the risk of injuries. You can do some brisk walking or static stretches for about 20 minutes.

  1. Walking

Walking is highly beneficial for the knees, without putting a strain on the knees. Start with a walk and slowly build up muscle strength.

  1. Swimming

Swimming is excellent for painful knees, as it relieves the pain and reduces the risk of injury.  You can choose any style you like, and swim for 20 minutes.

  1. Cycling

Cycling stabilizes the knees and puts less strain on the joints. Start on a flat surface, and avoid steep, hilly areas, to prevent injuries.

  1. Inner Thigh Leg Lifts

Lying on the side, place some ankle weights above the knee, bend it, and keep the other leg straight. Raise the leg for about six inches, lower it, and repeat 5 times. Switch the legs and repeat.

  1. Partial Squats

To avoid injuries, you should do partial squats. Stand with the feet at a shoulder width, with the toes pointing forwards, and then lower the body. Repeat several times.

  1. Step-Ups

These will strengthen the major muscle groups that support the joints of the knees. Use a small bench, or stand in front of a staircase, with one foot firmly on the step. Elevate the other leg, put it on the step, and return it to the ground. Do 10 repetitions with both legs.

  1. Scissor Kick

Lying flat on the floor, raise the shoulders about an inch, and legs six inches above the ground spread them, then bring them close again and cross one leg over the other. Repeat. Gradually increase the number of repetitions, up to 50.

  1. Side-Lying Leg Lifts

Lie on the side, with the legs straight and together. Support the head with one arm. If lying on the left side, raise the right leg up, and then return it to the ground. Repeat on the other side.

  1. Calf Raises

Stand straight with the feet firmly on the floor. Lift the body upwards, and then return to the initial position. Do 25 repetitions.

  1. Dancing

Dancing is a fun way to strengthen the knees and get a whole body workout.

On the other hand, there are also exercises that you should avoid, in order to avoid additional damage to the knees:

  • Stair climbing
  • High-impact activities like jumping, skiing, and snowboarding.
  • Sports like tennis, football, rugby, and basketball, as they pose a threat of knee twisting.



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