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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Six Exercises to Reduce Knee Pain

Knee pain is a common complaint among many individuals, particularly those who are physically active or have suffered an injury to the knee. Fortunately, there are exercises that can help to improve knee mobility and strength, ultimately reducing pain and improving overall function.

  1. Straight Leg Raises: This exercise targets the quadriceps muscles in the front of the thigh and can help to improve knee strength. Start by lying on your back with one leg bent and the other straight. Slowly lift the straight leg off the ground, hold for a few seconds, and then lower back down. Repeat for several repetitions before switching legs.

  2. Hamstring Curls: Hamstring curls target the muscles at the back of the thigh and can help to improve knee mobility. Start by lying on your stomach with a resistance band attached to your ankle. Slowly curl your leg up towards your buttocks, hold for a few seconds, and then lower back down. Repeat for several repetitions before switching legs.

  3. Wall Squats: Wall squats help to strengthen the quadriceps, hamstrings, and glutes, while also improving knee mobility. Start by standing with your back against a wall and your feet shoulder-width apart. Slowly lower your body down into a squat, keeping your knees over your ankles. Hold for a few seconds, and then slowly rise back up to the starting position. Repeat for several repetitions.

  4. Step-Ups: Step-ups can help to improve knee strength and mobility while also targeting the glutes and quadriceps. Start by standing in front of a step or bench. Place one foot on the step and step up, bringing the other foot up to meet it. Step back down with the opposite foot and repeat for several repetitions before switching legs.

  5. Leg Press: A leg press machine can be used to strengthen the quadriceps and hamstrings, which can help to improve knee stability. Start by sitting in the machine with your feet on the platform. Push the platform away from your body, straightening your legs. Hold for a few seconds, and then slowly lower the platform back down. Repeat for several repetitions.

  6. Calf Raises: Calf raises help to strengthen the calf muscles and can help to improve overall knee stability. Start by standing with your feet shoulder-width apart. Slowly rise up onto the balls of your feet, hold for a few seconds, and then lower back down. Repeat for several repetitions.

It's important to consult with a medical professional before starting any exercise program, especially if you have knee pain or a knee injury. Additionally, proper form is essential for preventing further injury and maximizing the benefits of these exercises.

References:

  1. American Academy of Orthopaedic Surgeons. (2021). Knee exercises. https://orthoinfo.aaos.org/en/staying-healthy/knee-exercises/

  2. Harvard Health Publishing. (2021). 5 exercises to reduce knee pain. https://www.health.harvard.edu/pain/5-exercises-to-reduce-knee-pain

  3. Mayo Clinic. (2021). Knee pain: Tips for protecting your knees. https://www.mayoclinic.org/diseases-conditions/knee-pain/in-depth/knee-pain/art-20045225