You don’t think about your knees when you’re young, but they are a vitally important part of your body. We need strong, healthy knees to do even the most basic of activities, like walking, running, jumping, and even sitting down.
As you get older, you may begin to notice aches, pains, and even injuries in your knee joints that you haven’t experienced before, and it can seriously disrupt your everyday life. Thankfully, there are a series of exercises you can do at home that can help to reduce knee pain and also strengthen your knee joints over time, reducing the risk of future injury.
Having tight hamstrings can cause knee pain, so it’s important to keep this part of the body flexible to relieve strain on the knee and avoid more pain down the road. Hamstring stretches can both directly aid knee pain and stabilize the spine, which is helpful as spinal issues can directly cause pain in the knee. Do this exercise on an exercise mat or soft carpet.
How to do a hamstring stretch:
Glute bridges help to strengthen the glutes, which is an important part of maintaining knee health, as strong glutes can relieve stress on the knees and keep them stable.
How to do a glute bridge:
Often physical therapists will recommend wall sits as one of the first and easiest ways to reduce knee pain and aid knee strengthening. Wall sits can strengthen the muscles of the knee joints, while putting less stress on the joints than other knee exercises.
How to do a wall sit:
The sit/stand or sit-to-stand is a simple exercise that helps to strengthen the knees as well as the legs and lower back, reducing pain and risk of future injury. All you need is a chair.
How to do a sit/stand:
This exercise helps to support your posture and protect your knee joints, by strengthening your knees without straining the joints as much as other exercises do. Donkey kicks also strengthen your glutes. Do this exercise on an exercise mat or soft carpet.
How to do a donkey kick:
Calf raises aim to target your calf muscles. Stronger and more toned calves that are regularly exercised can help to restabilize the knee. Calf raises are particularly helpful if you are experiencing pain behind the knees.
How to do a calf raise:
Knee pain can be debilitating, but you don’t have to live with it forever. These exercises show how to strengthen the knees and reduce pain in your joints, and are just one part of what can be done to treat pain and discomfort in this area of the body.
If you’re struggling with knee pain or related issues, it’s important to get treatment as soon as possible. Based in Atlanta, GA, our team at KellieMiddletonMD is dedicated to treating sports-related injury, mobility restoration, and pain management. For more information, you can get in touch by email or call us at 770-509-4030.