The Best And Worst Exercises For Knee Pain

If you want to strengthen your knees without leaving home, there are some simple and gentle exercises you can do to gain more flexibility. But it is important to be consistent and to avoid a sedentary lifestyle.
The best and worst exercises for knee pain

Do you have knee pain? Here we will tell you about the best and worst exercises for knee pain.

It does not matter if you are 30, 40 or 60 years old. Many people suffer from knee pain, problems after an injury or just normal wear and tear. It may seem like a very simple joint, but according to joint specialists, it is one of the most complex joints.

Your knees support your entire body weight when you stand, and they also allow you to bend and stretch your legs.

Your knees are made up of a fascinating complex of bones, muscles, ligaments, cartilage, and discs, but even the slightest problem, such as a stroke, inflammation, or congestion can lead to immediate pain that limits your ability to perform your daily activities. .

What can you do? Aside from getting medical treatment, are there any exercises that will improve flexibility and strength in the knees?

Can you take a bike ride? Can you go out dancing without having to take a painkiller before doing the activities you enjoy? In today’s article , we give you all the answers to the best and worst exercises for knee pain.

Physical activities for people with knee pain

Experts in sports medicine have found that knee problems are often associated with the type of lifestyle you have, whether you have certain diseases such as arthritis or osteoporosis, your level of physical activity, and sometimes even gender.

For example, there is a greater chance that women will lose bone density over time, which means that their knees and other joints tend to be more negatively affected than in men.

Your knees are precision machines that are exposed to the passage of time – they must receive proper care every day. How? Through a healthy diet and moderate physical exercise.

What are the best exercises for knee pain?

Swimming is good for those with knee pain
  • Swimming, especially on the back, is one of the best exercises for knee pain.
  • With an elliptical machine  But carefully, and always with a moderate level. Riding a stationary bike may not be the best alternative to an elliptical machine. On the other hand, sports medicine professionals say that as long as the seat is set high enough to keep the pressure off the knees, it’s fine.
  • Can you go jogging or hiking if you have knee pain? In these cases, experts say, “You do not have to run to stay fit. The best thing to do is make sure you are in good shape before you decide to go for a jog or go for a long walk. ”
  • This means that if your knees are already sore, you should not give them unnecessary strain and risk developing worse knee pain, injuries or problems.
  • If you are the type of person who is used to walking or jogging every day, just try not to do it until you are exhausted, and slow down a bit.
  • You should always choose a smooth and even terrain for your activities, so that you have a good grip and the right adjustment between your knees and hips.
  • Try to avoid walking around the countryside or in parks without trails, even urban areas where there are no sidewalks, or anywhere you can find terrain that hurts your knees. It may not be very exciting, but the safest option is to use a low speed treadmill.

Some simple exercises you can do at home to strengthen your knees

You need to start thinking of your knees as the body’s “dampers”, joints that work best with smooth and precise movements, and without sudden shocks.

Pain occurs when the dampers become weak. To strengthen your knees, you should perform some simple exercises at home that will keep you up and able to move you. Ready to find out what they are? Stay tuned and you will get the best exercises for knee pain!

Squat against the wall

squat against the wall
  • Place your back against the wall with a  training ball in the hollow part of your back.
  • Put your hands behind your head.
  • Bend your knees until they are at a 90 degree angle and hold this position for 10 seconds. Rest and repeat five times.
  • In the same position, you should also lean forward to touch your toes. Return to the starting position and repeat five times. It is easy!

2. Gentle outcomes

gentle outcomes


  • Here’s another simple one. Stand up straight and stretch one leg out in front of you to a lunge. Bend the knee, but make sure that the hip is always in line with it, so it is a smooth movement that does not hurt.
  • Change legs and repeat this exercise five times.

Ankle lift

  • In sports shops you can find different weights you can attach to the ankle. What are these for? To tighten the knee joint and make it more flexible.
  • To do this, sit on a chair and place a weight on one ankle. Lift your foot slowly by stretching your leg. Do this for five minutes before switching to the other leg.

You should try to devote between 40 minutes and an hour to these strength exercises that are easy to do at home.

The most important thing, however, is that you avoid having a sedentary lifestyle, because this will only cause your knees to lose their flexibility and weaken your joints even more.

Are you ready to start today?

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