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knee joint pain treatment with some easy exercises steps

“Ouch! My Knees Pain Terribly.” – Your Story? Put An End With These Exercises

Knees Pain

Seeing your sweetheart and feeling weak in the knees is a pleasure but feeling weak in the knees due to pain is a torture.

Aged, Adults and Teenagers, knee pain shares blood relation with none. Showing no mercy, this unpleasant guest arrives with injury, workout, aging and at times, blames heredity behind its wrath.

Considering the scientific grounds, a 2015 study published in the journal Best Practice & Research Clinical Rheumatology claimed the reasons behind knee pain to be either work related or past injuries. Further, World Health Organization found that Osteoarthritis has reached the verge of becoming the 8th most vital cause of disability in men; whereas, the 4th most vital cause of disability in women.

Also read: Bones & Joints: The Ways To Keep Your Engine Working

Being generic, knee pain is the result of two things:



Showing you a clear picture about the insights of both these causes, below are mentioned the various forms of arthritis and injuries that turn active knees into painful ones.

Rheumatoid ArthritisTendon Injuries
OsteoarthritisDislocated Kneecap
Psoriatic ArthritisMeniscal Injuries
Infectious ArthritisPlica Syndrome
Reactive ArthritisOsgood-Schlatter Disease
Lyme DiseaseIliotibial Band Syndrome
Ankylosing SpondylitisAnterior Cruciate Ligament & Posterior Cruciate Ligament Injuries
LupusLoose Bodies

Why Escape Into Exercise?


Though a number of supplements have been placed on the shelves of medical shops and online pharmacies, The American Academy of Orthopedic Surgeons have something else to suggest. According to them, knee strengthening exercises and exercise-based therapy are the best ways to treat knee pain and related issues.

Exercise maintains certain motions, which are possible with muscles that support the knees in a way to keep them strong and moving. Other reasons behind exercising are:

bullet_iconProviding support to the joint area
bullet_iconReducing progression and pain
bullet_iconStrengthening the knee area
bullet_iconSupporting healthy cartilage

You may be interested in: 7 Easy Tips To Keep Your Bones And Joints

The Most Obvious Thought – Is Exercise Safe for Me?


If this is your question and you are haunted by the concern – will exercise increase the damage or pain; it’s time to break the myth. If your doctor finds it safe, you can go on to strengthen muscles that are responsible for supporting your knees and instilling flexibility in them.

The silver, golden, diamond & platinum rule is – “stating slowly and building up with time.”

Exercises To Cure Joint Pain


After applauding knees strengthening exercises like a warrior, let’s take a look at the best exercises that have proved their worth. But before beginning with them, please consider some important suggestions:

bullet_iconConsult your physical therapist or a certified trainer
bullet_iconPerforming the exercises on both legs, no matter the pain is only in one leg (for equal strengthening)
bullet_iconFollow the steps carefully to avoid any consequences

The Beginner Exercises


1. Quadriceps Strengthener (As the name says, it strengthens the quadriceps)

bullet_iconLay on your back
bullet_iconBeneath the knee, place a rolled up towel or a small foam roller
bullet_iconTo straighten the knee, activate the thigh muscles
bullet_iconHold the contraction for 5 seconds
bullet_iconRepeat 10 times on each side

2. Straight Leg Raise (Strengthens the quadriceps and core)

bullet_iconLay on your back
bullet_iconStretch both legs out
bullet_iconLift the right leg up to about 6 inches off the floor
bullet_iconHold the contraction for 10 seconds
bullet_iconKeep the abs tight
bullet_iconRepeat 5 times on each side

To avoid arching and for support, you can place hands underneath the lower area of the back.

3. Hip Adduction (This strengthens the inner thigh muscles)

bullet_iconLay on your back
bullet_iconBend knees keeping feet on the floor.
bullet_iconBetween the knees, place a lightweight ball or a small pillow or foam roller
bullet_iconSqueeze the legs towards the object you are holding
bullet_iconHold for 5–10 seconds
bullet_iconRepeat 10–20 times

4. Hip Raise (This strengthens the hamstring muscles that support the knees)

bullet_iconLay on your back
bullet_iconBend knees keeping feet on the floor
bullet_iconKeep heels close to the butt
bullet_iconPush off with the heels, lift the hips towards the ceiling
bullet_iconHold for 5–10 seconds
bullet_iconRepeat 10–20 times

The Advanced Exercises


1. Squats

bullet_iconStand with feet hip distance apart and pelvis slightly tucked
bullet_iconShifting all weight to the heels, squat down like you are about to sit in a chair; stick butt way back
bullet_iconDo 10–20 repetitions

2. Single Leg Squat

A bit complicated; hence, be gentle, don’t rush and you will accomplish over time.

bullet_iconStand with feet hip distance apart
bullet_iconPut weight on the right leg; focus weight in your heel
bullet_iconMake the left toe touch the ground; focusing on anything that’s in front of you but not moving
bullet_iconWhen comfortable, sit back on the right leg while extending the right leg in front
bullet_iconPush your butt back and go down as much as you can
bullet_iconReturn to start
bullet_iconDo 10 on each side

3. Step-Ups

For this exercise, you need something to step up onto like the first and second step of stairs or a fitness bench. Whatever you choose, it must be sturdy.

bullet_iconStand with feet hip distance apart
bullet_iconWith the right foot, step up onto the bench or step and follow with the left foot
bullet_iconStep back down with the right foot and alternate feet
bullet_iconRepeat 20 times

4. Backward Stepping Lunges

Ensure having ample space behind you. Also, keep upper body erect through a good posture.

bullet_iconStand with feet hip-width apart
bullet_iconStep backwards with right foot and lunge down (don’t allow the knee to extend beyond the ankle)
bullet_iconPush off with your heel back to the starting position
bullet_iconRepeat on the other side
bullet_iconDo 10 on each leg

5. Front Stepping Lunges

Have enough space in front of you. Keep upper body erect via a good posture.

bullet_iconStand with feet hip-width apart
bullet_iconStep forward with right foot and lunge down (don’t allow the knee to extend beyond the ankle)
bullet_iconKeep weight in your heel
bullet_iconPush off with your heel back to starting position
bullet_iconRepeat on the other side
bullet_iconDo 10 on each leg

Don’t skip: 7 Foods To Relish Upon For Strong Bone Health

Don’t Skip Warm Up & Post Workout Aid


Warm Up

A 10-minute warm up session is essential to increase the blood flow and warm up the body; which in turn make the muscles flexible.

You can walk or perform slow-paced aerobic activity. If the condition is severe, gentle motion activities and a warm compress are helpful.

Post workout

If you want, you can ice the knees to reduce swelling and discomfort. Don’t panic, as depending on the extent of pain, you will take some time to adjust with the exercises.

Keep Painkillers Away, Begin Joint Pain Exercises Today


Despite relieving the discomfort in minutes, medicines when taken long-term are never good. Also, when you have reliable workout to be your knee’s friends, why depend on harmful ingredients and compositions of pills? Be patient, trust these exercises and of course the suggestions to favor your knees the way they deserve.

PS: Don’t make your age an excuse! You are never too old or too young to exercise.

Read About: 7 Easy Tips To Keep Your Bones And Joints Healthy

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