Posted on January 28, 2016 by Jenny Cromack
Ieuan’s Five Knee Pain Essential Exercises
Any acute trauma to the knee or prolonged knee pain should be examined by a medical or health expert. However, if you have notice noticed a minor nagging pain in the knee during or after periods of activity this article will offer my top 5 knee pain essential exercises for managing and reducing knee pain.
Knee pain could be a result of any number of things and without a full assessment it is hard to diagnose these causes. With people who complain of a general knee pain, often during certain exercises, there are usually some common faults or imbalances in the muscles and joints around the knee. This article will focus on waking up any under-active muscles and stretch any over-active, tight muscles.
A) Straight Leg Raise (stretch with towel/band) 2 x 20-30 secs each leg
Whilst lying on your back bring one leg up completely straight, pull it back into a stretch with a towel/band and hold for 20-30 secs
B) Quad Setting 2-3 x 12-15 reps
Sit with legs out straight then squeeze one quad as hard as you can pressing the back of the knee into the floor and hold this for 5 secs and repeat. Do both legs separately.
C) Clams 2-3 x 12-15 reps
Lie on one side with knees bent to 45 degrees, one foot on top of the other and knees together. Open the knees apart, in a clam movement, but keep the feet in contact with each other.
D) Single Leg Glute Bridges 2-3 12-15 reps
Lie on your back and bend your knees until your feet are flat. Raise one foot off the floor with the leg straight. Press into the floor with the other foot and lift your hips up off the floor as high as you can, squeezing the glutes. Hold for 3 secs and repeat.
E) Banded Squats 2-3 x 12-15 reps
Place a rubber band/belt around the legs just above the knees. As you drop into your squat pull your knees out against the band/belt then return and repeat.
The aim of these above exercise is to wake up the often under-active Vastus Medialis Oblique (VMO) and the Gluteals. This helps support the knee, keeping it tracking as it should over the second toe and prevents it falling inwards. The hamstring stretch helps keep the often over-active hamstrings loose so they don’t excessive pull on the knee joint altering its plane of movement.
These exercises are ideal for putting into a warm up or having as a separate pre-hab session on their own. Give them a go and see if you notice a difference in your pain and comfort during activity. If knee pain persists or gets worse seek medical advice.