5 Simple Exercises to Ease Painful Achy Knees

Exercise may just be the best medicine for painful achy knees. “By strengthening the muscles around the joints, you will be better protected from injury by decreasing stress on the knee,” says Jeff S. Pierce, DO, medical director of Michigan Sports & Spine Center in Livonia and Clinton Twp., Michigan.

Keeping the muscles around your knee strong, specifically, the quadriceps and hamstrings maintains knee stability and long-term knee health. Weak muscles make your knees prone to wear and tear which could lead to osteoarthritis.

In active athletes, high impact and side-to-side movements place extra stress on the knee joints. Strong muscles around your knees can prevent unwanted wear and tear and may reduce your risk of injury.

Even if you already experience problems, exercising the muscles surrounding the knee joints— quadriceps (front of thigh), hamstrings (back of thigh), abductor (outside thigh), and adductor (inside thigh)—will help make your knees stronger and less susceptible to injury.

Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

5 EXERCISE TIPS FOR KNEE PAIN

Step-Ups – Using a step or stair, step up onto the stop with your right foot. Tap your left foot on the top of the step and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot. Do 10-12 repetitions, 2-3 times a week.

Partial Squats – Stand about 12 inches away from the front of a chair with your feet about hip-width apart and your toes forward. Bending at the hips, slowly lower yourself down to the chair. Keep your abs tight, and check that your knees stay behind your toes. Do 10-12 repetitions, 2-3 times a week.

Straight Leg Raises – Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, and then slowly lower. Repeat with your right leg. Do 10-12 repetitions, 2-3 times a week.

Wall slide – Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times

Bent-Leg Raises – Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 10 reps on each leg.

Always check with your doctor before beginning any exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.