Good Exercises For Aching Knees

A variety of ailments and injuries can cause aching knees. If you suffer from arthritis or chronic joint pain, anti-inflammatory medication combined with low impact exercises can help reduce pain in your knees and joints. If your knee injury is more severe, you may need surgery to fully remedy your pain. Consult your doctor before starting a knee exercise regimen.

Quadricep Stretches

Quadricep stretches can help reduce pain in your knees by strengthening the muscle above your knee. In addition, quadricep stretches stretch out the ligaments attached to your knees, helping relieve pressure on the cartilage in the knee. Stand in front of a chair with your hand on the top of the seat for balance. From here, grab your right foot with your right hand, lifting your foot up by bending at the knee. Continue to lift until your foot hits just above the back of your knee. Hold for several seconds before relaxing. Switch and repeat with the left leg. Repeat 2 or 3 times.

Wall Squats

Wall squats can help relieve pain in your aching knees by strengthening your core muscles, giving you extra support when walking. Stand in front of a wall with your knees slight bent and back flush against the wall. From here, bend at the knees, lowering your body until your thighs are parallel to the ground. Hold the position for 10 to 20 seconds before standing back up. Repeat until fatigued.

Leg Lifts

Leg lifts can help you strengthen the muscles around your knees as well as reduce tension in your knee ligaments. Lie down on your back with your left knee bent and left foot flat on the floor. With your right leg extended, lift your leg up and off of the floor, holding it at a 45 degree angle for several seconds before relaxing. Lower the leg back down, and then bring it back up an additional 9 times. Repeat with your other leg to complete the exercise.

Knee to Chest

This knee to chest exercise loosens your quadriceps, hamstrings and the ligaments attaching them to your knees. Lie down on your back with your legs extended and arms at your sides. From here, bend your left knee up to your chest, wrapping both of your arms around the base of your knee. From this position, pull your knee in towards your chest, keeping your back flat as you do so. Hold the stretch for several seconds before relaxing. Repeat with both legs until fatigued.