Knee pain can be frustrating, especially when it interferes with your workouts. In most cases, knee pain is due to overuse or imbalances. But the good news is that strengthening and stabilizing the muscles around your knee can help reduce pain and improve function.
Here are three simple but effective exercises to reduce knee pain and help you stay active in the gym:
1. Wall Sits
Why it helps: Wall sits are an isometric exercise that strengthens the quadriceps and stabilizing muscles around the knee without high-impact movement. Also, isometric exercises have been shown to have a pain relieving effect.
How to do it:
- Stand with your back against a wall and your feet about 2 feet away from it, hip-width apart.
- Slide down the wall until your knees are at a 90-degree angle (or higher if 90 degrees is uncomfortable).
- Hold this position for 20-30 seconds to start, gradually increasing your time as you build strength.
- Perform 2-3 sets.
If holding the position is too difficult, start with a shorter duration and build up over time
2. 90/90 Hip Stretch
Why it helps: If you have restrictions in hip range of motion, it can put you in a poor position when squatting and lunging, creating excessive stress through the knee joint.
How to do it:
- Sit on the floor with your legs swept to one side.
- Make sure your knees are at a 90° angle.
- Shift your weight over one leg for 1-2 minutes.
- Shift your weight over the other leg for 1-2 minutes.
- Switch sides and repeat.
3. Step-Ups
Why it helps: Step-ups strengthen the quadriceps, hamstrings, and glutes which contribute knee stability. Glute strength is key to stabilizing the knee.
How to do it:
- Find a sturdy platform or box at knee height (lower if needed to reduce discomfort).
- Place your entire foot on the platform.
- Push through your heel as you lift yourself up, straightening your standing leg.
- Slowly lower yourself back down with control.
- Perform 8-12 reps per leg, 2-3 sets.
Conclusion
By integrating these exercises into your routine, you’ll be on your way to getting stronger, more stable knees and reducing your pain. But if you want to get to the root of your problem and solve knee pain for good, then contact us today to schedule an assessment and take the first step toward feeling your best.