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5 Exercises to Relieve Knee Pain

5 Exercises to Relieve Knee Pain

by Brandon Bowers, PT, DPT, Astym Cert.Leave a Comment

In 2018, Bunt and his colleagues found “knee pain affects approximately 25% of adults, and its prevalence has increased almost 65% over the past 20 years, accounting for nearly 4 million primary care visits annually.”1 There are a number of causes for knee pain, and in many cases, physical therapy and exercise can help address the pain. Let’s take a look at five common exercises that can help reduce knee pain.

1. Quadriceps set

  • Lay on your back with your leg straight and a towel behind your knee.
  • Gently tighten the muscle on the front of your thigh and push the back of your knee into the towel.
  • Hold for five seconds then relax.
  • Perform ten repetitions.
  • Progress the exercise by holding for ten seconds.

Quadriceps 2 Quadriceps 1


2. Straight leg raises

  • Lay on your back with one knee bent and the other leg straight, gently tighten the thigh muscle on the front of the straight leg.
  • Lift the straight leg until it is parallel with the bent leg.
  • Hold for two seconds and then return to the starting position.
  • Perform ten repetitions.

Straight Leg Raises Straight Leg Raises

  • Progress the exercise by placing a 1 pound or 2-pound ankle weight on your leg.

Progression Straight Leg RaisesProgression Straight Leg Raises


3. Bridge

  • Lay on your back with your knees bent and feet flat on the ground.
  • Tighten your buttock muscles and lift your hips off the ground; keep your back straight.
  • Hold for three seconds and lower your hips back to the ground.
  • Perform ten repetitions.

Bridge Bridge

  • Progress the exercise by holding for ten seconds with a resistance band.

Progression Bridge Progression Bridge


4. Clamshells

  • Lay on your side with your knees bent and hips stacked.
  • Raise your top knee towards the ceiling while keeping your feet together.
  • Hold at the top for two seconds, then return to the starting position.
  • Perform ten repetitions.
  • Lay on the other side and repeat.

Clamshells Clamshells

  • Progress the exercise by placing a resistance band just above both knees.

Progression Clamshells Progression Clamshells

 


5. Sidelying hip abduction

  • Lay on your side with your bottom leg bent and your top leg straight.
  • Lift your top leg towards the ceiling, then return to the starting position.
  • Try not to let your hips roll forward or backward during the exercise.
  • Perform ten repetitions.
  • Repeat on the other side.

Progression Sidelying Hip Abduction Progression Sidelying Hip Abduction

  • Progress the exercise by placing a 1 pound or 2-pound ankle weight on your leg.

Progression Sidelying Hip Abduction Progression Sidelying Hip Abduction


Still experiencing pain? Come see us!

If you are dealing with knee pain that doesn’t seem to be getting better, come to Athletico for a free assessment. During your free assessment one of our rehabilitation professionals will evaluate your knee and determine the best next steps to help you feel better. Schedule your free assessment today. Free Assessments are available in-clinic and virtually through our Telehealth platform.

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References
1. Bunt CW, Jonas CE, Chang JG. Knee Pain in Adults and Adolescents: The Initial Evaluation. Am Fam Physician. 2018 Nov 1;98(9):576-585. PMID: 30325638.

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