Knee Pain

Try these 8 Tips to Help with Knee Pain

If you are experiencing knee pain or have suffered an injury, you may be finding it difficult to walk while the pain is constant. If you are looking for relief, we have some good news. There are some effective knee exercises that can relieve you of your knee pain with a few great techniques.
Won't Exercise Cause More Damage or Pain to My Knee?
This is a common belief; however, it is actually the opposite of what you may think. Rather than causing more damage or pain to your knee, exercising your knee helps to strengthen the muscles that are supporting your knee, which in turn helps to keep your knees flexible and reduces the pain you are feeling. At the same time, you are helping to prevent future injuries and problems from occurring.

The 8 tips for helping with your knee pain are:

  • Warm up your knee – Stretching can help your knee perform better.


  • Straight leg raises – This is an easier leg exercise where you can strengthen your knee without putting any stress on your trouble areas. Start by lying on the floor, bend one knee placing your foot flat on the floor. Then take the other leg, and keep it very straight and raise it up slowly. Repeat this 10-15 times, and do three sets for best results.


  • Hamstring curls – Lie flat on your stomach and bring your heels as close to your buttocks as possible. It is best done slowly. Once your heels are close, hold this position for a period of time, and then repeat for three sets of 15 reps.


  • Prone straight leg raises – Lie flat on the floor on your stomach and keep your legs straight. Now tighten the muscles in your hamstrings and buttocks of one of your legs while you slowly lift the leg to the ceiling. Hold for 5 seconds; then lower and repeat the exercise. Do 10-15 of these, and then you can switch legs.


  • Close the chain – These are wall squats. Stand up against a wall with your back to the wall. Keep your feet shoulder-width apart. While keeping your back and pelvis straight, slowly bend your knees. Hold this position for 10 seconds. It is important not to bend too deeply or you risk injury to your knees. Repeat the wall squat, and each set try and hold the position for a little longer.


  • Calf raises – Stand up facing the back of a wall bar, couch, or sturdy chair. Hold on to the edge and slowly raise up your heels as high as you can and then lower back down again. For best results, do three sets of 15 reps. If you find this movement too easy, then do the exercise with one foot lifted off the floor. This will increase the intensity of the exercise by placing more of your weight on one foot alone.
  • Step-ups – Start by placing one of your feet on a step bench or the lowest step on your stairs in your home. Bend your knee while keeping your pelvis as level as you can. Slowly lower your other foot to the floor. Touch your toe to the floor; then move it back up and repeat 15 times before switching legs to repeat the exercise.


  • Hip abduction – Lie down on one side on the floor with your legs stacked up on top of each other. Start by bending your bottom leg for support while you do the exercise. Straighten your top leg and raise it up to 45 degrees and hold for 5 seconds. Then lower your leg and relax for a brief moment; then repeat. Do this 10-15 times before switching sides to the other leg. You can add some variation to the exercise by pointing the toe of your upper leg towards the floor while you raise your leg for each set.


  • Your Pain Should Not Increase
    There should be no increase in pain within your knee (or other parts) while exercising, and if you experience pain, then something is going wrong and you should stop that exercise immediately. It is important that if your pain does increase that you contact your chiropractor to assess the situation and provide some treatments and methods for relief.

    Relieving pain is a process, and there is no magic bullet for every case that will fix things in 30 seconds. It is important to implement regular fitness and chiropractic visits into your weekly routine to ensure that you have optimal health and wellness as you age.

    Chiropractic care is just as important for your pain relief as doing proper exercises and stretching on a regular basis. Book a consultation today with our chiropractor in Stouffville, Dr. Richard Turner. We will discuss the pain you are feeling in your knee, and we'll work with you on the road to recovery and wellness.
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