5 Exercises to Minimize Stiff Knee Pain

exercises for stiff knee pain

You have creaky joints. Your knee may pop when you stand. You assume it's just the fun of getting older. But is it also impacting your ability to live a healthy life? No matter the cause, if you're experiencing knee pain, you're not alone. In the United States, nearly 19% of the population experiences some type of knee aching. How can you alleviate some of that pain? 

We've got you covered. Read on to learn the five exercises you can do to minimize stiff knee pain.

1. Partial Squats

You may think squatting is the last thing you should do with bad knees. But it actually helps strengthen all the muscles needed to support your knees, like quads and hamstrings.

In order to perform them correctly, follow these instructions:

  1. Stand straight, with feet shoulder-width apart.
  2. Lower yourself until your knees are bending at a 90-degree angle.
  3. Go back to the standing position by pushing on the heels of your feet.

2. Straight Leg Raise

If you're trying to do exercises that don't focus on the knee, you should try straight leg raises. These will strengthen your quad muscles without putting a strain on the knee itself. If you have back problems or pain, however, you may want to try another exercise.

Here's how you can do them:

  1. Sit on the floor with your back supported by a wall.
  2. Place one leg out in front of you. Keep the other bent, with your foot on the ground
  3. Lift the straight leg up off the ground several inches (as high as you can get it). Hold this position for as long as you can.
  4. Lower your leg. Then move your toes toward your body, making sure to keep your leg straight.
  5. Repeat these steps with the other leg.

You can repeat this exercise a few times daily.

3. Knee Marching

This is a great exercise to reduce stiff knee pain. You can even do it while you're sitting at work or home.

Sit in a chair with your feet planted on the ground. Slowly march each leg up one at a time and lower them. Think this is too easy? Push yourself to stand up and try it! You should do this several times a day to strengthen your muscle. Plus, it doesn't put a lot of pressure on your knees.

4. Short Arcs

Performing this exercise won't put too much pressure on your knee. However, it will toughen up those glute muscles! If you're experiencing a lot of pain when you clench, this might not be the best exercise for you.

  1. Lay on your back with a rolled up towel underneath one leg.
  2. Pull your toes towards yourself and squeeze your thigh muscles.
  3. Slowly raise your foot until your knee is straight.
  4. Hold for a few seconds and then lower it back onto the ground.
  5. Repeat with your other leg.

You can do this exercise several times a day as long as you're able to.

5. Hamstring Curls

This is another simple exercise you can do at home. These curls will work your hamstrings, which is an important muscle in moving the knee.

Simply hold onto a flat service or the back of a chair. Bend your leg back so your heel touches your bottom. Make sure that you're not moving your hips to do this. Do this about ten times on each leg.

Don't Let Stiff Knee Pain Hold You Back

Having stiff knee pain can prevent you from regular movement. This can really alter your quality of life at times. Being able to get active and perform daily activities shouldn't be burdened by knee pain. Perform these exercises a few times a day to strengthen the key knee muscles.

If you're still experiencing knee pain, you may need to consult a doctor. Reach out to us to learn how our nonsurgical knee pain treatment can help you.

in Knee Pain, Knee Pain

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