Fitness Plans

    Exercises Manage Knee Pain

    Knee pain has a number of different causes. Whatever the cause, exercise and keeping to a healthy weight can reduce symptoms. Try these exercises to help ease pain and prevent future symptoms. Step up and down: One need to arch their back, hip out, bent forward and tuck navel in, otherwise body weight will not transfer through joints and will be affecting the knee joint

  • Straight - leg raise (lying)

    Bend one leg at the knee. Hold the other leg straight and lift the foot just off the bed. Hold for a slow count of 5, then lower. Repeat 5 times with each leg. Try doing it in the morning and at night while lying in bed.

  • Straight - leg raise (sitting)

    Sit well back in the chair with good posture. Straighten and raise one leg. Hold for a slow count to 10, then slowly lower your leg. Repeat this at least 10 times with each leg. If you can do this easily, try it with light weights on your ankles and with your toes pointing towards you. Try doing this every time you sit down.

  • Knee squats

    Hold onto a chair or work surface for support. Squat down until you kneecap covers your big toe. Return to standing. Repeat at least 10 times. As you improve, try to squat a little further. Don't bend your knees beyond a right angle.

  • Sit / stands

    Sit on a chair. Without using your hands for support, stand up and then sit back down. Make sure each movement is slow and controlled. Repeat for 1 minute. As you improve, try to increase the number of sit/stands you can do in 1 minute and try the exercise from lower chairs or the bottom two steps of a staircase.

  • Leg stretch

    Sit on the floor with your legs stretched out in front. Keeping you foot to the floor, slowly bend one knee until you feel it being comfortable stretched. Hold for 5 seconds. Straighten your leg as far as you can and hold for 5 seconds. Repeat 10 times with each leg.

  • Leg cross

    Sit on the edge of a table or bed. Cross your ankles over. Push your front leg backwards and back leg forwards against each other until the thigh muscles become tense. Hold for 10 seconds, then relax. Switch legs and repeat. Do 4 sets with each leg.

Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.