5 Easy Exercises To Improve Knee Pain At Home

Exercises for knee pain can reduce pain, strengthen muscles, and increase your range of motion. In this video Clinical Services Manager of Physiotherapy, Tristanne Morbey, shares some useful knee pain exercises that you can try at home. Links: For more information on knee pain - https://www.circlehealthgroup.co.uk/health-matters/bones-and-joints/stopping-knee-pain To search for a consultant near you - https://www.circlehealthgroup.co.uk/find-an-appointment Chapters: 00:00 - 00:20 - Introduction 00:20 - 00:54 - Why do knee pain exercises? 00:54 - 01:20 - Exercise 1: Knee extension 01:20 - 01:34 - Exercise 2: Sit to stand 01:34 - 01:52 - Exercise 3: Heel raises 01:52 - 02:09 - Exercise 4: Straight leg raise 02:09 - 02:23 - Exercise 5: Standing calf stretches 02:23 - 02:49 - Movements to avoid if you have knee pain 02:49 - 03:20 - When to see a doctor 03:20 - 03:51 - Outro Why do knee pain exercises? Starting knee pain exercises in the early stages of arthritis gives the greatest benefits and can help you manage your knee pain, as well as help stop your symptoms from getting worse. These exercises will help improve your knee's movement and strength. Let's start with the first exercise to get your knee moving. Exercise 1: Knee extension This simple exercise can be done sitting in a chair. It aims to reduce friction inside the joint and increase your range of movement. To do knee extensions: - Sit on a chair with your back straight - Straighten and raise your right leg off the floor - Hold for around 5 seconds - Repeat with your left leg Exercise 2: Sit to stand This is an exercise where you start by sitting in a chair and move into a standing position while squeezing a cushion between your knees. It helps to strengthen your quadriceps (a set of four muscles at the front of your thighs). It also works your gluteus maximus (the large muscle in your buttocks) and core muscles (a group of muscles around your trunk). To do ‘sit to stand’: - Sit on a chair with your back straight - Put your heels flat on the floor - Lean forward in your chair and push up through your heels - Stand up while squeezing the cushion between your knees - Sit down, keeping your back straight and keeping the cushion between your knees Exercise 3: Heel raises This exercise activates and strengthens your quadriceps muscle, which reduces pressure on the knee joint and helps to stabilise your knees. To do heel lifts: - Sit on the floor, bed, or couch with your legs straight in front of you - Place a rolled-up towel under your knee - Push your knee down onto the towel while at the same time lifting your heel and foot towards you until you feel the stretch in your calf muscle - Hold for 3 seconds - Repeat the exercise 10 times on each knee Exercise 4: Straight leg raise This exercise is also performed lying down. It aims to strengthen your rectus femoris muscle (one of your quadriceps) and relieve pressure on your knee. To do straight leg raises: - Lie down on a bed or couch - With your legs straight, point your toes up towards your body - Lift your leg about 15 to 20 cm off the bed, keeping your leg straight - Repeat the exercise 10 times on each leg Exercise 5: Standing calf stretches This exercise involves leaning against a flat, stable surface such as a wall. It aims to stretch the calf muscles and helps reduce pressure and ease pain in your knee. To do standing calf stretches: - Stand in front of a stable wall and place your palms flat against the wall - Place your worst affected leg behind you, and your least affected leg in front - Keeping the back leg straight, bend the front leg slowly forward, until you feel your calf muscle stretch in your back leg Movements to avoid if you have knee pain Some movements and exercises should be avoided if you have knee pain as they can damage your knee joints, increase inflammation, and make the pain worse. These include high impact exercises such as: running, jumping, squats, aerobics, basketball, football, and intensive cycling. Knee pain doesn’t necessarily mean you have to give up the activities you love. You may just need specialist help to get back to your hobbies. Consultant details: Tristanne Morbey is a Clinical Services Manager of Physiotherapy. She practices at Shirley Oaks Hospital in Croydon: Physiotherapy Team in Croydon | Shirley Oaks Hospital Do you want to hear more about knee pain treatment? Leave a comment below and we will plan future videos on suggested topics. To see how Circle Health Group can help you - Private Treatment For Knee Pain #kneeexercises #kneepain #kneetreatment