5 Exercises to Reduce Knee Pain (by a Physiotherapist)

Knee pain is a term used to describe conditions or issues that lead to discomfort around the knee joint. Numerous injuries to structures can lead to knee pain, including the joint, muscle, cartilage and ligaments.

Knee pain is one of the leading physical health problems in Australia. According to the Royal Australasian College of Physicians, up to 35% of Australian adults will experience knee pain[1]. Trends from this study also point out that knee pain increases with age.

The good news is, there is a lot we can do to reduce knee pain - with the number one choice being exercise. Listed below is a typical specific exercise routine designed to help reduce knee pain. As always, consult with a health professional before beginning any exercise program.

Five Exercises to Reduce Knee Pain

These simple yet effective exercises can be done at home. Remember to stretch and warm up before doing these exercises. Do not push through the pain and listen to your body.

Consult a physiotherapist if you feel any discomfort or worsening pain while doing the exercise. Stop the exercise immediately when you experience shortness of breath or dizziness.

1. Clamshell

1. Lay on your side. You could use a pillow to support your head. Bend your knees and position them forward to your chest. Keep your spine straight. Keep your feet aligned with your body.

2. While keeping your feet together, lift your top knee toward the ceiling as far as possible.

3. Pause briefly at the end range and slowly bring your knee back to the starting position.

4. Do it for ten reps on each leg for three sets.

2. Bridging

1. Lay on your back. Bend your knees and keep your feet flat on the floor. You can support your head with a pillow and keep your arms on the sides.

2. Squeeze your buttocks while lifting your hips toward the ceiling.

3. Hold this position for 6 seconds, then slowly return to the starting position.

4. Do it for ten reps for three sets.

3. Hip Abduction

1. Lay on your side. Slightly bend your bottom knee while keeping the top leg straight and aligned with your body. Support your leg with a pillow.

2. Slowly lift the top leg towards the ceiling.

3. Hold this position for 6 seconds and slowly return to the starting position.

4. Repeat for ten reps for three sets on each leg.

4. Straight Leg Raise

1. Lay on your back. Support your head with a pillow. Bend one knee while keeping the foot flat on the ground. Maintain a relaxed posture of your back. Keep the arms on the side and your other leg straight.

2. Slowly lift your straightened leg towards the ceiling. Keep your toes pointed upward. Do not lift your hips.

3. Pause for 6 seconds and slowly go back to the starting position.

4. Repeat for ten reps for three sets on each leg.

5. Fire Hydrant Exercise

1. Assume a quadruped position (Get on your hands and knees). Engage your core, and do not arch your back.

2. Lift one leg to the side while keeping the other leg bent and stable. Keep your hips down and avoid arching your back.

3. Pause for 6 seconds and slowly return to the starting position.

4. Repeat for ten reps for three sets on each leg.

Takeaway

Knee pain is one of the most common conditions that can hinder you from doing the activities you love. The exercises listed above can help you reduce knee pain and strengthen your lower body muscles.

It is best to consult a physiotherapist when dealing with joint problems and injuries to address your concerns immediately.