Knee pain can be a problem if you're in the mood to hit the pavement for a relaxing run or if you're getting ready for a big sports event. Besides taking basic over-the-counter medication for the pain, there are some exercises you can do to stretch and strengthen the muscles and tendons that help support your knee. Contact your doctor if you experience significant pain while doing any knee exercises.
Iliotibial Band Stretch
The iliotbial band is a thick band of tissue that runs from the upper thigh down to the outside of the knee. Stretching this band of tissue can help relieve knee pain. To help stretch your iliotibial band, as well as your gluteal muscles that help provide support to your lower body, sit on the floor with your legs extended. Bend your left leg at the knee and place your left foot on the other side of your right knee on the floor. Twist your upper body and place your right elbow on the outside of your left knee. Twist your body until you feel a stretch on the outside of your left leg and your left buttock. Hold for 10 to 20 seconds, then rest and repeat for the other side.
Hip Adductor Ball Exercise
The hip adductors are muscles on the insides of your thighs that provide support to the knees. When these muscles are weak, they can cause pain in the knees. To help strengthen them, sit on the edge of a table or bed with a flexible ball such as a fitness or soccer ball. Place the ball between your knees and your hands on the table. Slowly squeeze the ball with your knees as much as you can. Hold the squeeze for five to 10 seconds, then relax without allowing the ball to drop. Repeat five to 10 times as part of your knee pain exercise routine.
One Leg Squat
The one leg squat allows you to focus on the specific knee that is causing you pain. Start by standing on an elevated step. Allow your non-injured leg to hang to the side of the step. You may need to hold onto a wall or other structure for support. Slowly bend your injured knee until your upper leg forms a 45-degree angle with the ground. Slowly straighten your leg until you are standing straight up. Repeat 10 to 12 times, then rest.
Straight Leg Lift
For any easy exercise that will help strengthen the quadriceps muscles -- the group of muscles on the front of your upper leg that provides strength and stability to your knee -- do the straight leg lift. Lie on your back on the floor or a bed, and rest on your elbows with your back slightly elevated. Bend your non-injured knee and place that foot flat on the floor. Tighten your quadriceps muscles and lift your injured leg off the floor. Hold it up in the air for five to 10 seconds, then lower it back down to the floor. Repeat five to 10 times.
