The pain in the knees can become more persistent, thus impacting the daily activities and quality life of a person. While seeking medical advice is a must for chronic or very painful cases, such exercises can be done at home to prevent and reduce knee pain as the best knee pain treatment at home. These exercises aim at strengthening the muscles that support the knee, increasing flexibility, and reducing strain from the joint itself.
1- Straight Leg Raises
This exercise helps in strengthening the quadriceps without putting any pressure on the knee.
How to do: Lie flat on your back, keeping one knee bent and the other straight. Tighten the thigh muscle of the straight leg and slowly lift it until it is level with the bent knee. Hold for one or two seconds, then slowly lower the leg back down.
Repetitions: Repeat 10 to 15 times with each leg.
2- Hamstring Curls
Strengthening the hamstrings will help your knees become stronger.
How to do: Stand upright, using a chair for balance. Bend one knee slowly, bringing your heel toward your buttocks as far as comfortably possible. Hold for a few seconds, then slowly straighten the leg back.
Repetitions: Do about 10 to 15 on each leg.
3. Calf Raises
This movement works on building the calf muscles, which help stabilise the knee.
How to do: Standing with feet apart, hold onto a chair or wall for support. Slowly lift your heels off the ground, balancing on the balls of your feet. Hold for a moment, then lower. Hold for a second or two, then slowly lower back down.
Repetitions: 10-15.
4. Step-Ups
Step-ups help strengthen the quadriceps and glutes.
How to do it: Step up onto a sturdy platform with one foot, then bring the other foot up to meet it. Step down one foot at a time and repeat.
Repetitions: Repeat 10-15 times on either leg.
5. Wall Slides
Wall slides are great for lower limb muscles, strengthening the knee.
How to do it: Slide down until your knees are bent at about 45 degrees. Avoid going too low to prevent strain on the knees.
Repetitions: 10-15 times.
6. Side-lying leg Raises
These develop hip abductors that help with knee alignment.
How to do it: Lie on your side with your both legs straight. Slowly lift the top leg about 12–18 inches, hold for a few seconds, then lower it slowly.
Repetitions: 10-15 for either side.
7. Bridging
Bridge exercises target the gluteal muscles and hamstrings.
How to do it: Lie on your back with your knees bent and the soles of feet resting on the floor. Contract your abdominal muscles and lift your hips to form a straight line from your shoulders to your knees. Hold for a few seconds, then lower down. Hold this for a couple of seconds and then lower down.
Repetitions: 10-15 reps.
Tips for Success
- Warm-up: Everything starts with a nice, light warm-up for your muscles.
- Consistency: The key is in the consistent practice. Make sure to do the exercises at least 3-4 times per week.
- Listen to Your Body: If you feel pain during any exercise, stop immediately and consult a healthcare provider.
- Take It Easy on Progression: Slowly start adding on to the number of reps as well as the intensity.
These can do some good for knee pain and joint functioning, but it would be best if you discussed it with your healthcare provider before you pursue physical conditioning in case there is any pre-existing condition present.
For more information on knee pain management and personalised treatment options, visit https://www.alleviatepainclinic.com/
