Rehab Exercises for Knee Injuries
We rely on our knees to do a variety of things. From walking to crouching and sitting, our knees are integral to most things we do.
While knee pain is not ideal, it is more common than most realize. One-third of all Americans have knee pain at one point in their lives. Whether you’re dealing with pain from an injury or just aggravation from arthritis, knee pain can hinder your activity. Even if you are good about moving your body, exercise is probably the last thing on your mind when pain strikes. But it turns out that exercise may be just what the doctor ordered.
This article will cover some common causes of knee pain and provide exercises you can do at home to help relieve it.
What causes knee pain?
Regardless of the exact location of the knee pain, there can be several causes for it:
- Overuse: Repetitive motions, such as bending or holding a particular position, or increased pressure on the knees from weight can lead to the breakdown of cartilage, which can cause inflammation and pain.
- Osteoarthritis (knee arthritis): Occurs with the breakdown in cartilage from many years of overuse as highlighted above. Unfortunately, it is not reversible, but you can manage it.
- Tendinitis: Tendons are bands of tissues connecting our muscle to the bone; and can become inflamed from repeated use, causing pain and swelling.
- Ligament sprains or tears: Similar to tendons, ligaments are bands of tissues that hold bones together and can strain or tear from unnatural movements of the knee or accidents.
- Gout: A type of arthritis that causes inflammation in joints like the big toe, knees, and ankles, gout is another common cause of knee pain.
This list could go on; however, as you can see, many cases of knee pain are related to inflammation.
How is knee pain treated?
Most often, knee pain resolves or improves with treatments, such as rest, ice, and dietary changes. Diet modifications can include adding more anti-inflammatory foods, such as fruits, nuts, whole grains, and certain spices like turmeric. Over-the-counter pain meds are also successful in reducing knee pain.
A last ditch option for ongoing, unrelenting knee pain is surgery; however, this intervention is not ideal since recovery is more complicated than the other options.
Is it safe to exercise with knee pain?
Of course, you must talk with your doctor before starting any exercise program, especially if you’ve had an injury or are dealing with pain. However, once you get the go-ahead, exercise can help with knee pain. While rest and icing often help reduce inflammation and swelling, exercise helps strengthen the surrounding muscles, which in turn alleviates pressure on the joint and reduces pain.
Twelve exercises to help your knee pain
1.) Seated knee flexion/extension
This exercise is excellent if you have a limited range of motion in your knee.
Start by sitting on the edge of a chair, and lift your leg as high as possible, holding it for 5 seconds. If you need to, you can use your other leg as support by placing the top of your other foot under the ankle of the leg you’re lifting.
Then, bring your leg down and bend your knee as much as possible. Again, you can use your other leg to help this motion by placing the back of your ankle of the supporting leg over the leg you’re exercising, and press the leg back.
2.) Straight leg raises
This exercise can be done in a seated position or lying down. In a seated place, raise your leg(s) until they are parallel with the floor, and hold for 5 seconds before returning your foot to the floor. If doing one leg at a time, do sets of 10 on each leg.
If lying down, bend the non-injured leg to place your foot on the floor, then raise your other straight leg until it is 45 degrees off the floor. Hold this position for 5 seconds, then return it to the ground. Do sets of 10 on each leg.
While you may not consider strengthening your glutes and hamstrings (your butt and back of the thigh muscles) as beneficial for your knees, balancing the muscles on the front of your legs with those on the back is essential.
To do this exercise, lay on the ground and bend your knees to plant your feet firmly, about hip-width apart. Next, lift your hips to make a straight line from your knee to your shoulder. Hold this position for 20 to 30 seconds at a time. Do five rounds.
4.) Step-ups
This exercise can be done on the lowest step of a staircase, or a step bench at the gym. Start by having both feet on the step or platform, then with a bend in your knees, lower one foot to the ground until your toes lightly tap it, then return your foot onto the platform. You can do one side at a time or alternate your legs. Do a set of 10 on each leg.
5.) Half or partial squats
Doing deep knee bending may further aggravate the pain in your knee, so this exercise is a modification of regular squats that will still strengthen the thigh and glute muscles.
Start by standing with your feet shoulder or hip-width apart, then slowly bend your knees while pushing your butt back as if sitting in a chair, and keep your knees above your feet. Go as far as you can without pain, then return to standing. Do sets of 10.
On a yoga mat or other soft surface, lay on your side with your knees and hips stacked; you can use your hand to brace your head. Slowly lift your top leg and hold this position for 5 to 10 seconds before returning down on top of your other leg. Move slowly in doing this exercise to ensure you are using your leg muscles versus your abs or glutes. Do sets of 10 on each side.
7.) Prone straight leg raises
Similar to the straight leg raises outlined above, these leg raises are done while lying on your belly. With your leg spread at hip width, slowly lift one leg at a time while tightening your glute and hamstring muscle. Hold for 3 to 5 seconds before returning it to the ground. Do sets of 10 on each leg.
8.) Calf raises
While working the muscles in your legs, don’t forget to give your calves some much-deserved attention. For this exercise, find a step bench or use the bottom step on a staircase and start by scooting your feet so that only your toes are on the edge of the step. Next, let your heels fall slightly, so you feel a stretch in the calf then push up onto your toes like a ballerina. Do this complete move 10 times each set.
9.) Knee-friendly cardio
While many people enjoy exercises like Zumba and running, these are a no-no for those with knee pain. However, lower-impact activities are an excellent way of staying fit while building muscle and easing knee pain.
10.) Walking
From keeping cartilage healthy to maintaining a healthy weight, walking is an excellent way of staying active while helping your knee pain. Some tips for walking include having a good pair of sneakers, appropriate clothing for the climate you live in, try to walk three to five times a week and, like other exercises, start slow and then build up.
11.) Elliptical
While walking is an excellent low-impact workout, the elliptical machine places less stress on the knees and hips. One great option for using the elliptical at home is the seated elliptical Cubii. The Cubii allows you to exercise in the comfort of your home, and if you want to step up your game, you can enjoy a Studio+ workout class.
12.) Swimming
Swimming is an excellent exercise for those with knee pain because it’s a low-impact exercise that maintains fitness and promotes blood circulation. Not to mention, water aerobics is one of the most underrated exercises out there.
While knee pain can put a damper on your routine, the good news is exercise can help. From calisthenic exercises like leg raises to knee-friendly cardio like the Cubii seated elliptical, your knee pain won’t keep you down! If you’re interested in learning more about the Cubii and the different workout gear and programs we have to offer, check us out at www.cubii.com.
Sources:
Knee Pain Statistics and Causes - Classic Rehabilitation
What Are Anti-Inflammatory Foods? | Arthritis-health
10 Visuals of Exercises to Help Relieve Knee Pain (healthline.com)
10 Best Exercises For Knee Pain You Can Do Anywhere – Pain Doctor
Avoid these three knee arthritis exercises - Continuum Wellness
Exercises to Help Knee Pain in Pictures (webmd.com)
Is Walking Good for Arthritis in the Knee? (verywellhealth.com)
Elliptical Machines Go Easy on Your Joints - Living With Arthritis
Why is swimming good for people with arthritis? (versusarthritis.org)
