Knee pain is very common with people of all ages, and virtually everyone has once experienced it. Perhaps you are currently having some pains in your knee and you are looking for knee strengthening exercise to get rid of it, we are here to help you!
In this article, you will find a collection of the Best and Simple Strengthening Exercises to Get Rid of Knee Pain Fast.
Guess what? All the workouts listed here do not require any equipment, and they are very easy to follow.
However, before going to the discussion of the day, it is imperative to let you understand some of the basics of knee pain, and that’s why we would first be discussing its likely symptoms and causes.
You can’t afford to miss any line in this content, so read through!
Firstly, What Are the Symptoms of Knee Pain?
Knee pain is usually accompanied by some of the following Signs and symptoms:
- Swelling and stiffness
- Redness and warmth to the touch
- Weakness or instability
- Popping or crunching noises
- Inability to fully straighten the knee, but to mention a few
What Are The Common Causes Of Knee Pain?
Some of the most common causes of knee pain include, but not limited to:
1. Sprains, strains, and injuries
Sprains and strains can occur when you overstretch your knee due to unusual or increased activity, or an awkward twist or trip.
Although a sprain is capable of healing itself, but you might need to go for further treatment in some cases. For instance, if you have meniscus [injury to the pad of tissue in the knee joint], you may need to go for a surgery as soon as possible.
2. Patellar tendinitis
Part of the major component of the knee is the tendons [the thick, fibrous tissues that attach muscles to bones], and these tendons are susceptible to irritation and inflammation.
This is very common with professionals like Runners, skiers, cyclists, and those involved in jumping sports and activities.
The knees consist of several bones that can break under certain circumstances. When someone mistakenly steps off a curb with the knees in the wrong way, it might get broken and thus leading to a fracture.
A few minutes after the fracture, you will begin to notice some pain in the fractured area, and you must subject yourself to proper treatment or physical therapy for the issue not to get overhand.
4. Degenerative tissue disorders
When there is degeneration in the cartilage and surrounding tissues of the knee, it can lead to pain, stiffness, and joint dysfunction.
Degeneration is mostly found in people of old age, and it does not have a medical cure yet but it can be managed with gentle exercise and pain relief medications.
When there is excess of uric acid crystals in the joints can cause gout, one of the most common metabolic issues that can lead to knee pain.
Gout is a form of arthritis and is found to be extremely painful. What it does to the knee is to cause swelling and inflammation and can also reduce the range of motion in the area.
Anti-inflammatory medications are the most recommended treatments for this knee issue.
One of the serious bacterial skin infections that can cause pain in the knee area is the Cellulitis. Infection can even innate when you simply scrape the knee without receiving treatment for cellulitis.
Some of the common symptoms of Cellulitis include redness in the infected area and skin that feels hot and extremely tender to the touch.
Cellulitis can be life-threatening if you don’t treat it on time, it can even spread to other areas of the body such as the lymph nodes, bloodstream, etc.
Anytime you notice a wound seems not to be healing or it’s taking long, pay close attention to it and ensure you seek proper medication if it persists for a long time. Cellulitis is mostly treated by taking antibiotics.
Another common knee infection is the septic arthritis which causes swelling, pain, and redness in the joints of the knee. It can even be accompanied by fever sometimes. This infection is easy to treat, but if you delay treatment, it can lead to permanent damage to the cartilage of the knee.
7. Hip or foot pain.
Perhaps you are having pains in your foot or hip, you might be tempted to change the way you walk so as to avoid the pain coming from that region.
When you do so, it can place more stress on your knee joint, and thus resulting to knee pain.
Osteoarthritis is a type of arthritis which is usually caused by wear and tear in the joint. It is mostly found in older people over 65 years.
Cartilage is what makes the knee to bend and straighten smoothly, but when the cartilage damages, it then leads to osteoarthritis, and movement will become restricted and pain will also increase gradually.
Other common Causes of Knee pain includes:
- Iliotibial band syndrome.
- Dislocated kneecap.
- Torn meniscus.
- Knee bursitis.
- Patellofemoral pain syndrome
What Are The Simple Strengthening Exercises To Get Rid Of Knee Pain Fast?
1. Seated Straight Leg Raises
This is simply one of the easy-to-do knee strengthening exercises you can do at home. It works the quadriceps [the large front muscle of your thigh].
- Sit on a chair and place one leg on another
- Slowly lift one leg and straighten for about 5-10 seconds
- Simply lower down your leg and place on the other chair beside you
- Repeat this for about 5 – 10 times for each leg
2. Seated Bent Leg Raise
This is another simple knee strengthening exercise. This workout is quite similar to the seated straight leg raise, and it works the hip flexors, the muscle greatly involved in supporting walking, running and standing.
- Bend your leg in a 45 degree angle and hold it there for about 30-45 seconds.
- Repeat it 4 times for each leg.
3. Abductor Raises
Abductor Raises is not just a workout; it has been recommended several times by doctors for patients with knee pains. This knee strengthening exercise strengthens your abductor muscle groups like the buttocks and lateral hip region.
- Lie on any side and support the head with your arm
- Straighten your legs out, and you can also bend the leg a bit in order to support the body
- Lift your straightened upper leg up and hold for about 5-10 seconds.
- Repeat for about 10-12 per leg
4. Hamstring Curls
When kneel pain occurs, you may not really know the actual location of the pain, but with the aid of this exercise, the pain will be reduced as it strengthen those hamstrings and keep the thighs toned.
- Find a pole or a chair and stand against it
- Lift any of your legs towards your buttock, and keep your foot pointing to the ground
- Let your foot remain in that position for about 5 – 10 seconds
- Repeat for 12 – 15 times per leg
5. Monster Walk
It works your glute medius and also target your hip flexors and extensors better.
- Stand on your feet and let it be hip-width apart, with a mini looped resistance band right above your knees, and your knees bent into a half squat.
- Step forward diagonally and to the right side using your right foot, and follow using your left
- Reverse the moment, step diagonally right behind your body with each and every step so as to return to start.
- Keep repeating this movement while you switch the leg you start with, each time.
6. Dual knee work
This is yet another simple knee strengthening exercise to get rid of knee pain fast, and fortunately enough you can do it at home.
- Lye or sit down on a flat surface while you straighten and raise a leg
- Place any of the foot on a step and place the second leg there as well after a few seconds
- Step down once again, and keep repeating the step-ups.
- Sit on a relaxed surface [preferably a chair]and then stand and sit continuously for about one minute. [Avoid doing this very fast and make sure you don’t use the hands to support yourself]
- While you hold a chair, squat until your kneecaps cover the toes, and repeat for 10 times.
7. Half-kneel hip and quad stretch
This is one of the most recommended knee strengthening exercises, it makes you feel calm and amazing. It works on both your hip and quad muscles.
- Create a 90-degree angle with your two legs by kneeling on one knee and plant the other foot flat on the ground right in front of you.
- Lean forward toward your front leg and stretch your hip front downward
- Grab the ankle of the leg you’re putting on the ground and Pull it backwards so as to allow your hamstring to work and hip stretch towards your knee.
- Repeat the inward and outward movement for about 10 to 15 times, completing three sets.
8. Step Up
This knee strengthening exercise works your entire lower body especially the muscles supporting your knees.
- Put one foot up the step as thou you were climbing stairs
- Lift yourself, place the other foot up, and support yourself using the foot while lowering the other
- Repeat for 1 minute and then change to the other foot to step up first
You can also read: 5 Simple Recipes for Busy Morning
How Do I Prevent Knee Pain?
These tips might help you prevent the occurrence of knee pain:
- Avoid carrying extra weight that gives the joints more work to do
- Keep extra pounds off and maintain a healthy weight
- Practice perfectly
- Get strong, stay flexible
- Be smart about exercise
When to See a Doctor
You may need immediate medical attention in the following situations:
- If the Knee pain is as a result of injury caused by sudden trauma like a road accident or a fall
- The knee pain does not subside and persists for a long time
- If the pain gets progressively worse
- If the pain disrupts your daily activities
- The knee pain is accompanied with red, tender, warm, and swollen joints.
- If the pain has resulted to a very hot and painful swollen knee