Eight Exercises To Do For Knee Pain

April 30, 2015

Should you suffer from knee pain, do note that there are some exercises that can make the knee stronger and feel better. These exercises come from the book by Robin McKenzie, entitled Treat Your Own Knee.

knee pain relief

Do these exercises 10 times every two hours until it is time for bed.
Sitting Active Knee Extension: Sit upright in a chair, with feet flat on the floor. Lift the foot of your painful knee off the ground slowly. Straighten leg until the quads contract then hold for 2 seconds.
Return foot to starting position.
Sitting Knee Extension: Sitting in a chair, the pained knee heel should be placed on another chair that is of similar height. Have the toe pointed up, then slowly straighten the leg, holding for 2 seconds.
Return to starting position. Reach both hands forward, then place them above the knee. Push down slowly and then straighten the knee so there is a slight stretch.. Hold for 2 seconds then return to starting position.
Standing Knee Extension: Place the heel of the pained knee on a low step while standing. Reach forward with both hands slowly, placing them above the knee. Push down slowly, straightening the knee. Hold for 2 seconds, then return to starting position. If the pain is felt on the inside of the knee, keep the foot turned outwards. If the pain is felt on the outside of the knee, keep the foot inwards.
Sitting Knee Flexion: Sitting in an upright position, bend the knee slowly, placing both hands above the ankle. Pull the leg towards the chest, pulling the heel towards the buttocks. Hold for 2 seconds, then return to starting position.
Standing Knee Flexion: Placing the foot of the pained knee on a stool, stand upright. Lean forward slowly, pushing the buttocks towards the heel. Hold for 2 seconds then return to starting position.
Kneeling Knee Flexion: Kneeling on the floor, with a towel or cushion under the knees. Kneel back on the heels, placing the hands on the floor in front of the body until a stretch is felt. Hold for 2 seconds, then return to starting position.
Chair Squat Knee Strengthening Exercise: Stand up, feet shoulder width apart. Have a chair behind the body with a door in front of you. Sit down slowly, holding onto both sides of the door handle. Go only as far back as a firm tension is felt in the muscles around the knee. Repeat this exercise 10 to 15 times per day.
One Legged Knee Bend While Standing: While standing, bend the painful leg. Keep a chair close by for support. Lower the pain free leg until there is a firm tension in the leg. This should take 3 to 5 seconds. Keep the center of the knee pointing forward. Hold for 2 seconds, then return to starting position. Repeat 10 to 15 times twice per day.

Source:healthy-holistic-living

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