Exercises For Knee Pain: How Movement Can Help Relieve Discomfort

Knee pain is a common problem that affects individuals of all ages, whether due to injury, arthritis, or other conditions. 

While the idea of exercising seems counterintuitive when dealing with knee pain, certain exercises can help alleviate discomfort and improve knee function. Regularly practicing targeted exercises for knee pain can reduce inflammation, strengthen muscles, and improve mobility, ultimately leading to a better quality of life.

In this blog, we’ll explore effective exercises for knee pain that can help you regain movement and enjoy a more active lifestyle.

8 Exercises For Knee Pain

Preventing injury starts with maintaining strong, flexible muscles and joints that can resist strain. In some cases of knee pain, certain exercises can help reduce discomfort.

However, always remember: Never perform exercises that exacerbate your pain.

Here are 8 effective exercises for knee pain:

1. Double Knee to Chest

This exercise helps target the lower back and hips while gently stretching the knee joint.

• Start by lying on your back with your legs extended.
• Slowly bring both knees toward your chest, placing your hands on your shins or the back of your thighs.
• Hold the stretch for 10 seconds.
• Return to the starting position.

2. Leg Cycle Exercise

Cycling with your legs can improve flexibility and strength without putting pressure on the knee.

• Lie on your back with both legs raised in the air arms extended to your sides for balance.
• Begin a cycling motion with your feet, aiming to increase the range of motion of the knee joint, cycling from nearly straight to a 90-degree bend.

3. Leg ADduction

This exercise targets the inner thigh muscles, which support the knee joint, which supports the knee joint.

• Sit with one foot resting on a chair and the other on the ground.
• Raise the straightened leg upwards against the chair.
• Hold for 10 seconds, then return the leg to the floor.

4. Unweighted Flexion

This exercise helps increase the range of motion and flexibility in the knee.

• Stand behind a chair using the back of the chair for balance. 
• Flex your left leg up to a 90-degree angle, hold on for 10 seconds, then return to the starting position.
• Repeat for 10 repetitions on each leg.

5. Knee Full Extension Exercise

This exercise helps improve knee mobility and strengthens the quadriceps.

• Sit in a chair with your knee bent at 90 degrees, keeping your feet flat on the floor.
• Slowly extend the leg until it is horizontal, hold for 5 seconds, then return it to the ground.
• Repeat 20 times for each leg if possible.

6. Ankle Stretch

A flexible ankle joint can help improve overall knee movement and flexibility.

• Place a Sportcord over the top of your foot. Extend the leg and pull the cord until you achieve the desired resistance.
• Extend your toes downward as if pressing a car’s gas pedal.
• Hold for 5 seconds, then repeat 20 times before switching legs.

7. Single Hamstring Stretch

This stretch targets the hamstrings, which support the knee and can help alleviate knee pain.

• Sit with one leg extended and the other bent.
• Reach forward with both hands toward the toes of the extended leg.
• Hold the stretch for 10 seconds.
• Return to the starting position, repeating 10 times before switching legs.

8. Knee Stretch

A simple stretch that targets the quadriceps to relieve tension and promote flexibility.

• Begin with your right leg slightly bent, then cross your left leg over it.
• Hold your right thigh and gently pull it toward your chest, straightening the knee without overextending.
• Hold for 5 seconds, and return to the starting position.
• Repeat for 10 repetitions on each leg.

Additional Types of Exercises For Knee Pain

Once you’ve built up some knee strength, you can add low-impact exercises to your routine. These exercises typically place less strain on your joints, offering a safer alternative to high-impact activities such as running or jumping.

Examples of low-impact exercises for knee pain include:

• Yoga
• Walking
• Stationary cycling
• Tai chi
• Water aerobics
• Elliptical machine
• Swimming

Contact Dr. Muthana Sartawi for Knee Pain Treatment in Dubai

Knee pain can significantly affect daily life, but with the right exercises and treatment, you can manage and even overcome the discomfort. Incorporating targeted exercises for knee pain can improve mobility, reduce inflammation, and strengthen the muscles around the joint, leading to a better quality of life.

If knee pain persists or becomes more severe, seeking expert care is essential. For comprehensive knee pain treatment in Dubai, contact Dr. Muthana Sartawi, one of the best orthopedic doctors in Dubai. With his innovative approach to Same Day Knee Replacement and over 2500 successful knee surgeries, Dr. Muthana offers a trusted solution for those seeking to regain pain-free movement. 

Schedule your appointment today for personalized knee pain treatment in Dubai.