Knee pain treatment exercises can help control your knee pain. Strengthening and stretching your quadriceps and hamstrings will both improve and protect your knee. The exercises prevent stiffness and make your knee less vulnerable to injury, according to thephysiotherapysite.co.uk. Do the exercises several times daily to get the best results. Check with your doctor prior to starting any exercise program to avoid injury.
Straight Leg Lift
Straight leg lifts help strengthen your quadriceps, or thigh muscles, according to the American Academy of Orthopaedic Surgeons. Lie on your back to do this knee pain treatment exercise. Bend your healthy knee while keeping your injured leg straight on the surface. Tighten your abdominal muscles to keep your lower back firmly against the floor. Tighten the thigh muscles in your painful leg. Slowly lift your straight leg 12 inches off the floor. Hold this position for five seconds. Slowly lower your leg back to the original position. Repeat this exercise five times. Make certain you do not arch your back during this exercise. You also do not want to use a sudden, jerking motion to lift your leg.
Water Walking
Walking in water can help your knee pain. Walking is good for your body, but walking in water places less impact on your joints. The water's natural buoyancy supports your body weight, which helps diminish your knee pain. Water provides 12 times the resistance of land-based exercises, which also helps you strengthen and build muscle, according to the Arthritis Foundation. Get into waist or chest-deep water. Walk as you would on land. Stand upright with your shoulders back. Bend your arms slightly and keep your chest lifted. Make certain your feet touch the pool's bottom to avoid any injury. Tighten your abdominal muscles to avoid straining your back. Slowly stride forward at your own pace. If walking in shallow water, walk across the width of the pool. Relax for 10 seconds when you reach the opposite side. Walk back to your original starting point. Repeat this exercise five times. If you are walking in chest-deep water, walk the pool's perimeter. Hold onto the pool's side with your hand, if desired. The deeper the water, the more intense your workout.
Hamstring Stretch
Stretching your hamstrings will help your knee pain, according to the American Academy of Orthopaedic Surgeons. Sit upright on a firm surface. Extend your legs straight in front of you. Do not point or flex your toes, but keep your feet neutral. Place your palms along your sides, touching the surface. Slowly slide your hands toward your ankles. Reach from your hips. Keep your back straight. Hold this stretch for 30 seconds. Slowly lift your upper body back to the original sitting position. Repeat this exercise five times.
Hamstring Curls
Start strengthening your hamstrings with curls. Find a sturdy chair. Hold onto the back of your chair for balance. Place your weight on your uninjured leg. Lift your injured leg and bring your heel up toward your buttocks. Do not bend your knee past a 90-degree angle. Hold this position for five seconds. Slowly lower your leg to the original position. Relax for five seconds. Repeat this exercise five times.
