Knee Pain Relief Exercises

Knee pain can affect anyone at any age and can be caused by a variety of different ailments. Most often, people with knee pain suffer from arthritis, although those with knee pain may have also recently sustained an injury or have long-term tendinitis from overuse. When the joints or tendons are affected, it is important that the muscles around the knee become strong enough to support ailing knees. Luckily, there are some simple exercises that can be done to help relieve knee pain and keep you on your feet.

Wall Squats

• This exercise is great no matter how severe your knee pain. Stand against a wall with your feet shoulder-width apart. Bend your knees until you are in a sitting position, but make sure that your back is supported. Don't go lower than is comfortable. If you can't get to a complete sitting position, that is OK. Count to three (increasing to 10 as you are able) and then resume a standing posture. Repeat this exercise about 10 times and do about three times per day, increasing as you feel comfortable.

Elliptical

• While it may seem counterproductive, exercising on an elliptical machine is actually a great way to get the muscles around your knees in better shape to support the joints. An elliptical is a great exercise because you are not repeatedly slamming your weight onto your knees the way you would walking on a treadmill or simply running. Do the elliptical three times per week for 20 minutes each session, starting at 10 minutes and then increasing over time.

Bike Riding

• Riding a stationary bicycle or a moving bicycle is a great exercise for the muscles that support your knees. Like the elliptical, the bicycle is not hard on your knees, making it a great non-painful way to build up muscles. Ride your bike for about 10 to 15 minutes per day three or more times per week. Be careful not to peddle too fast and overdo it on your first day. Start with five minutes and then build up to 10 to 15 minutes or more. Peddle at a pace that feels comfortable to you.

Leg Lifts

• Lie on your left side. Lift your right leg to about a 45 degree angle and hold for a count of 10. Repeat about 10 times and then switch, laying on your right side and lifting the the left leg. You can also alternate this exercise by laying flat on your back and lifting one leg at a time to a 90 degree angle, holding for a count of five to 10 and then releasing, doing 10 on each side.

Strengthening the Hamstrings

• Lie on your stomach or stand up straight (you can hold onto a table or chair for balance). Take your right leg and pull towards your behind using your hand. Hold for a count of 10 and release. Repeat this about 10 times and then switch to your left leg, building the number of repetitions as your strength increases.

Safety

• While these exercises are wonderful suggestions, it is important to talk to your doctor before beginning an exercise routine. She can let you know if any exercises are preferable and/or not recommended for your condition. If at any point you feel sharp pain in your body (beyond the usual sensation of working your muscles), it is advised that you cease the exercise and consult your physician.