Knee stiffness and soreness can occur from a variety of reasons including sitting in one position, overexertion, injury and inflammation. While some forms of knee pain require surgical intervention, MayoClinic.com advises that many types of minor knee pain may subside with self-care remedies such as exercise. Although exercise therapy does not usually lead to instant pain relief, it can help improve flexibility, strengthen muscles and diminish aches and pain over time.
Standing Knee Flexor Stretch
Knee stiffness commonly occurs when you sit in one position for long periods of time, as when working at your computer or riding in a car or airplane. To relieve muscular tension and soreness, you can perform the standing knee flexor stretch. Stand with your right foot 18 inches in front of your left foot. Keep your right knee straight and your left knee slightly bent. Bend your trunk directly from your hips, keeping your back as straight as possible. Reach your hands toward the right foot and hold for 10 to 20 seconds. Repeat on the opposite side.
One Leg Stretch
Another cause of knee pain is knee bursitis. Bursitis occurs when a bursa, one of 11 fluid-filled sacs that reduces friction on the knee joint, becomes inflamed. The one leg stretch can lessen the severity of pain and reduce the risk of future episodes of knee bursitis. Stand with your right hand leaning on the back of a sturdy chair. Keep a straight spine and lift your left leg behind your buttocks. Hold your left foot with your left hand for 30 seconds. Repeat the stretch on the opposite leg.
Stationary Bicycle
Strengthening exercises, such as climbing stairs or aquatic exercises, can help reduce aching and protect your knee against stiffness and pain by maintaining and increasing muscle strength. Using a stationary bicycle not only helps to decrease soreness and increase strength but also improves range of motion of the knee. Begin by pedaling for 10 minutes and slowly increase your time.
Hamstring Curl
Tight hamstrings can also lead to knee pain. The hamstring curl helps develop the hamstring, creating less strain on your knees. To perform the hamstring curl, lie flat on your stomach. Place your right foot onto the back of your left heel. In a slow and controlled movement, raise your left heel toward your buttocks, using your right foot as resistance. Hold for 10 to 15 seconds. Complete 10 repetitions.
References
- "Stretching Anatomy"; Arnold G. Nelson, Ph.D., et. al.; 2007
- Mayo Clinic: Knee Bursitis
- "Stretching For Fitness, Health & Performance"; Christopher A. Oswald, M.D., et. al.; 2005
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Knee Problems
- Big Knee Pain: Knee Exercises
- Mayo Clinic: Knee Pain
