8 exercises to help manage KNEE PAIN | Doctor & physiotherapist step-by-step demonstration guide

In this video, I’m excited to share effective knee pain exercises that you can easily do at home. Knee pain can be a frustrating and debilitating issue, but with the right exercises, you can strengthen the muscles around your knee, improve flexibility, and reduce discomfort. Whether you're dealing with chronic pain or recovering from an injury, these exercises are designed to help you regain mobility and confidence in your movements.

Let’s start with a simple yet effective stretch. Lie down on your back and grasp one knee just below the kneecap. Gently pull it towards your chest, aiming to bring the knee as close as possible. Make sure to point your toes to enhance comfort. Hold this stretch for about 10 to 30 seconds. You should feel a nice stretch in the lower leg and the glute of the leg you’re pulling in. After holding, slowly release the leg and switch to the other side. This stretch is great for loosening up tight muscles and improving your range of motion.

Next, let’s move on to some muscle strengthening exercises. Sit on the floor with your legs extended in front of you. We’ll start with a thigh muscle squeeze. One leg at a time, squeeze the thigh muscle, pushing the kneecap into the floor. You may not see much movement, but you should feel the muscle contracting. Hold this for about 5 to 10 seconds before relaxing. Repeat this on the other leg. This exercise is excellent for building strength in the quadriceps, which play a crucial role in knee stability.

If you find this exercise challenging, you can use a rolled-up towel or a toilet roll under your knee to make it easier. This slight bend will help you engage the thigh muscle more effectively. Remember to keep your ankle, knee, and hip aligned to avoid any strain.

Now, let’s incorporate a straight leg raise. While lying on your back, keep both legs extended and hip-width apart. Lift one leg straight up, holding it for about three seconds before lowering it back down. This exercise targets the hip flexors and quadriceps, helping to build strength without putting too much pressure on the knee joint. Alternate legs and focus on controlled movements to maximize effectiveness.

Another great exercise is the leg squeeze. Place a small ball or rolled towel between your knees and squeeze it as hard as you can for 5 to 10 seconds. This will engage your inner thigh muscles, which are essential for knee stability. You might notice a bit of shaking, which is a good sign that you’re working those muscles!

Next, let’s practice the sit-to-stand exercise. Find a sturdy chair or bench. Stand in front of it with your feet hip-width apart. Push your hips back and lower yourself down to sit, then stand back up. Aim for a controlled descent of about three seconds. This exercise mimics daily activities and helps improve your functional strength, making it easier to perform everyday tasks.

For those who have stairs at home, a step-up exercise can be very beneficial. Stand in front of a step and step up with one foot, then bring the other foot up to meet it. Step back down and repeat, alternating legs. This exercise not only strengthens the muscles around your knee but also improves balance and coordination.

Partial squats are another effective way to strengthen your legs. Stand with your feet hip-width apart and hold onto a surface for support if needed. Lower yourself into a half-squat position, keeping your knees aligned with your toes. Hold for about three seconds before standing back up. This exercise is great for building strength in your thighs and glutes while being gentle on your knees.

Finally, let’s finish with bodyweight squats. Stand with your feet slightly wider than hip-width apart and squat down as if you’re about to sit on a chair behind you. Keep your chest up and your knees aligned with your toes. Hold the squat position for a few seconds before rising back up. This exercise is excellent for overall leg strength and stability.

Remember, consistency is key. Aim to incorporate these exercises into your daily routine, and you’ll likely notice improvements in your knee pain and overall mobility. Always listen to your body and consult with a healthcare professional if you experience any discomfort or have concerns about your knee health.

For more detailed guidance, be sure to check out the video linked below, where I demonstrate each exercise step-by-step. Together, we can work towards a healthier, more active lifestyle.

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Stay active, stay healthy, and remember that taking care of your knees is essential for maintaining your overall well-being.