Starting Simple: Easy Exercises for Knee Pain Relief Recommended by Physical Therapists

Introduction: Knee pain can be a real hindrance, affecting your daily life and activities. However, taking steps to alleviate that pain doesn’t have to be complicated or strenuous. We recommend a few simple exercises to begin your journey towards knee pain relief. You can start incorporating these into your routine today to start to notice some changes. However, there can be many causes to your knee pain. A full assessment will provide a deeper understanding and we can tailor more in depth treatments to get you the full relief of knee pain to get you back to what you need to do and love.

1. Heel Slides:

How to do it:

• Lie flat on your back with both legs extended.
• Bend one knee and slide your heel along the floor toward your buttocks.
• Slide it back to the starting position.
• Repeat 10-15 times on each leg.

Why it helps: Heel slides gently work on your knee’s range of motion, helping to reduce stiffness and increase flexibility.

2. Quad Sets:

How to do it:

• Sit on the floor with your legs straight.
• Tighten the muscles at the front of your thigh (quadriceps) by pushing the back of your knee down onto the floor.
• Hold for 5-10 seconds.
• Relax and repeat 10-15 times.

Why it helps: Quad sets strengthen your quadriceps, which play a crucial role in stabilizing the knee joint.

3. Ankle Pumps:

How to do it:

• Sit or lie down with your legs extended.
• Point your toes forward and flex them back toward your face, as if you were pumping your ankles.
• Repeat this motion for 2-3 minutes.

Why it helps: Ankle pumps improve blood circulation in the legs, reducing swelling and promoting healing.

4. Straight Leg Raises:

How to do it:

• Lie on your back with one leg bent and the other straight.
• Tighten the thigh muscles of your straight leg and lift it a few inches off the ground.
• Hold for a few seconds, then lower it back down.
• Repeat 10-15 times on each leg.

Why it helps: Straight leg raises target your quadriceps and improve leg strength, providing better knee stability.

5. Standing Calf Raises:

How to do it:

• Stand with your feet hip-width apart and hold onto a sturdy surface for support.
• Slowly raise both heels as high as you can, lifting your body onto your toes.
• Hold for a few seconds, then lower your heels back down.
• Repeat 10-15 times.

Why it helps: Calf raises help strengthen the muscles around the knee, providing better support and reducing knee pain.

Conclusion: Starting your journey to knee pain relief with these simple exercises can make a significant difference in your comfort and mobility. However, always remember to consult with a physical therapist or healthcare professional before beginning any exercise routine, especially if you have a pre-existing condition. They can provide guidance on which exercises are best suited for your specific needs and monitor your progress to ensure you’re on the right track to recovery. Here at Salisbury Physical Therapy we can provide you with the one-on-one care without crowded offices to help you do what you need and love to do.