Table of Content

• What Causes Knee Pain?

• Risk Factors for Knee Pain

• Relieving Knee Pain From Exercise

• Exercises to Strengthen Knees

• Foods for Strengthening Knees

• Tips for Reducing and Managing Knee Pain

• Take-Home Points

• FAQ on Quick Exercises for Relieving Knee Pain

Introduction

Knee pain can make your day challenging and difficult to go through. Knee pain is a common problem for people of all ages, unlike other illnesses which are prominent only for the elderly population. In this article, you would know the causes, risk factors and exercises for knee pain. 

What Causes Knee Pain?

Knee pain is caused by a variety of factors like injuries (fractures or torn muscles), mechanical problems (loose body, dislocated knee cap, hip or foot pain), and arthritis (osteoarthritis, rheumatoid arthritis, septic arthritis or gout). 

Risk Factors for Knee Pain

Other than the above-said causes, these are some of the other factors that can increase the probability of getting knee pain,

• Excess weight

• Lack of muscle strength

• Decreased muscle flexibility

• Constant overexertion caused by sports or other work

Relieving Knee Pain From Exercise

Doing stretching and strengthening exercises for your knees help you in increasing joint strength, alleviating pain and improving mobility. Here are some of the exercises given for you to reduce knee pain. But it is highly advised to consult with your doctor before taking up any exercise program for your knees. 

Exercises to Strengthen Knees

These are some of the knee pain exercises at home that don't require any equipment or tools. These simple exercises strengthen the knee ligaments and make it easy for you to make movements. 

1. Double Knee To Chest

With your legs outstretched, bring your knees up and place your hands on the top of the shin below the knee area. An alternative place is the back of the thighs. Since both other positions are effective, you can try any one of them. Gradually bring your knees toward your chest, hold for ten seconds, and then go back to the initial position.

2. Leg Cycles

Lie on your back and bring both legs upward. Extend both your arms out and begin a cycling motion with your feet in the air. 

3. Unweighted Flexion

Stand behind a chair using the back of the chair for getting a good balance. Place your left leg up to a ninety-degree angle, and hold for ten seconds. After holding for around ten seconds, repeat the same with your right leg.

4. Knee Full Extension

Sit in a chair that is high enough for you to bend the knee to a ninety-degree angle. Slowly raise the leg to one-eighty degrees and hold for five seconds. Relax and repeat the same with another leg. 

5. Ankle Stretch

Keep one end of the sports cord over your right foot and your right leg until you reach the desired resistance and difficulty. Bring your right toe downward and hold it for at least ten seconds. Relax and repeat this with another leg. 

6. Hamstring Stretch

With the left leg, outstretched and the right leg bent, sit on the floor. Reach out to the left toes gradually. Hold it for ten seconds and go back to the initial position. Repeat the same with your right toe too. 

7. Knee Stretch

Bend your right leg and cross your left leg over one another. Grab your right leg and pull it towards your chest. Hold for five seconds and return to the initial position. Repeat the same with your other leg. Do this exercise very carefully as it requires practice to perfect this. If you experience increased pain and sores, discontinue this exercise immediately. 

Foods for Strengthening Knees

Diet is the key to improving your joint health and enhancing your well-being along with exercise. Here are some of the foods to include in your diet,

• Seeds and Nuts: Almonds, walnuts, pine nuts, flax seeds, and chia seeds.

• Omega 3 Fatty Acids: Halibut, tuna, salmon, or trout, 

• Fruits: Blueberries, pineapple, apples and tomatoes. 

• Cruciferous Vegetables: Brussels sprouts, cauliflower, and broccoli.

• Root Vegetables: Onions, garlic, turmeric, and ginger 

• Beans and Lentils: Pinto beans, chickpeas, black beans, soybeans, and lentils

• Whole Grains: Whole oats, rye, barley, and whole wheat.

Tips for Reducing and Managing Knee Pain

Here are the tips for managing knee pain and avoiding the complications of knee pain,

• Don't engage in repetitive and heavy HIIT workouts that put a lot of stress on your knees. 

• Maintain a healthy weight according to your height as this eases up the pressure on your joints.

• Wear comfy and knee-friendly shoes.

• Use devices that assist you in managing knee pain if you have knee arthritis. 

• Don't ignore your knee pain if it's progressing and immediately consult your doctor if you have worsening symptoms. 

Take-Home Points

• Knee pain can be caused by a variety of factors like injuries, mechanical issues or arthritis.

• Stretching, squats, yoga, swimming, cycling, tai chi, elliptical machines, water aerobics and walking are some of the best exercises to alleviate knee pain. 

• Having seeds, nuts, fish, fruits, vegetables, beans, lentils and whole grains improves your joint health and helps in reducing knee pain.

References

• Pain-Relieving Exercises for Knee Pain

• Home-Based Exercise Programme for Knee Pain