Exercises to Help Relieve Knee Pain Part 2
- 4 years ago
Heel and calf stretch
This stretch targets the muscles in your lower leg, specifically your calf muscles.
To do this stretch:
Stand facing a wall.
Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
Change legs and repeat.
Do this stretch twice for both legs.
Quadriceps stretch
This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
To do this stretch:
Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
Bend one knee so your foot goes up toward your glutes.
Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
Hold for 30 seconds.
Return to the starting position and change legs.
Repeat 2 times on each side.
Hamstring stretch
This stretch targets your hamstrings, the muscles in the back of your thigh.
You should feel this stretch in the back of your leg and up to the base of your glutes. If you flex your foot, you may also feel the stretch in your calves.
Strengthening exercises
According to the American Academy of Orthopaedic Surgeons, you can help reduce the stress on your knee joint by regularly working the muscles around your knee.
To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.
Half squat
Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.
To do this exercise:
Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
Pause for a few seconds, then stand up by pushing through your heels.
Do 2 to 3 sets of 10 repetitions.
Calf raises
This exercise strengthens the back of your lower legs, which includes your calf muscles.
To do this exercise:
Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
Lift both your heels off the ground so that you’re standing on the balls of your feet.
Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
Do 2 to 3 sets of 10 repetitions.
This stretch targets the muscles in your lower leg, specifically your calf muscles.
To do this stretch:
Stand facing a wall.
Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
Change legs and repeat.
Do this stretch twice for both legs.
Quadriceps stretch
This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
To do this stretch:
Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
Bend one knee so your foot goes up toward your glutes.
Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
Hold for 30 seconds.
Return to the starting position and change legs.
Repeat 2 times on each side.
Hamstring stretch
This stretch targets your hamstrings, the muscles in the back of your thigh.
You should feel this stretch in the back of your leg and up to the base of your glutes. If you flex your foot, you may also feel the stretch in your calves.
Strengthening exercises
According to the American Academy of Orthopaedic Surgeons, you can help reduce the stress on your knee joint by regularly working the muscles around your knee.
To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.
Half squat
Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.
To do this exercise:
Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
Pause for a few seconds, then stand up by pushing through your heels.
Do 2 to 3 sets of 10 repetitions.
Calf raises
This exercise strengthens the back of your lower legs, which includes your calf muscles.
To do this exercise:
Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
Lift both your heels off the ground so that you’re standing on the balls of your feet.
Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
Do 2 to 3 sets of 10 repetitions.