Knee Pain

“Ouch! My Knees Pain Terribly.” – Your Story? Put An End With These Exercises

Seeing your sweetheart and feeling weak in the knees is a pleasure but feeling weak in the knees due to pain is a torture.

Aged, Adults and Teenagers, knee pain shares blood relation with none. Showing no mercy, this unpleasant guest arrives with injury, workout, aging and at times, blames heredity behind its wrath.

Considering the scientific grounds, a 2015 study published in the journal Best Practice & Research Clinical Rheumatology claimed the reasons behind knee pain to be either work related or past injuries. Further, World Health Organization found that Osteoarthritis has reached the verge of becoming the 8th most vital cause of disability in men; whereas, the 4th most vital cause of disability in women.

Being generic, knee pain is the result of two things:


Showing you a clear picture about the insights of both these causes, below are mentioned the various forms of arthritis and injuries that turn active knees into painful ones.

Rheumatoid Arthritis Tendon Injuries
Osteoarthritis Dislocated Kneecap
Psoriatic Arthritis Meniscal Injuries
Infectious Arthritis Plica Syndrome
Reactive Arthritis Osgood-Schlatter Disease
Gout Bursitis
Lyme Disease Iliotibial Band Syndrome
Ankylosing Spondylitis Anterior Cruciate Ligament & Posterior Cruciate Ligament Injuries
Lupus Loose Bodies

Why Escape Into Exercise?

Though a number of supplements have been placed on the shelves of medical shops and online pharmacies, The American Academy of Orthopedic Surgeons have something else to suggest. According to them, knee strengthening exercises and exercise-based therapy are the best ways to treat knee pain and related issues.

Exercise maintains certain motions, which are possible with muscles that support the knees in a way to keep them strong and moving. Other reasons behind exercising are:

Providing support to the joint area
Reducing progression and pain
Strengthening the knee area
Supporting healthy cartilage

The Most Obvious Thought – Is Exercise Safe for Me?

If this is your question and you are haunted by the concern – will exercise increase the damage or pain; it’s time to break the myth. If your doctor finds it safe, you can go on to strengthen muscles that are responsible for supporting your knees and instilling flexibility in them.

The silver, golden, diamond & platinum rule is – “stating slowly and building up with time.”

Exercises To Cure Joint Pain

After applauding knees strengthening exercises like a warrior, let’s take a look at the best exercises that have proved their worth. But before beginning with them, please consider some important suggestions:

Consult your physical therapist or a certified trainer
Performing the exercises on both legs, no matter the pain is only in one leg (for equal strengthening)
Follow the steps carefully to avoid any consequences

The Beginner Exercises

1.Quadriceps Strengthener (As the name says, it strengthens the quadriceps)

Lie on your back
Beneath the knee, place a rolled up towel or a small foam roller
To straighten the knee, activate the thigh muscles
Hold the contraction for 5 seconds
Repeat 10 times on each side

2.Straight Leg Raise (Strengthens the quadriceps and core)

Lie on your back
Stretch both legs out
Lift the right leg up to about 6 inches off the floor
Hold the contraction for 10 seconds
Keep the abs tight
Repeat 5 times on each side

To avoid arching and for support, you can place hands underneath the lower area of the back.

3.Hip Adduction (This strengthens the inner thigh muscles)

Lay on your back
Bend knees keeping feet on the floor.
Between the knees, place a lightweight ball or a small pillow or foam roller
Squeeze the legs towards the object you are holding
Hold for 5–10 seconds
Repeat 10–20 times

4.Hip Raise (This strengthens the hamstring muscles that support the knees)

Lie on your back
Bend knees keeping feet on the floor
Keep heels close to the butt
Push off with the heels, lift the hips towards the ceiling
Hold for 5–10 seconds
Repeat 10–20 times

The Advanced Exercises


Stand with feet hip distance apart and pelvis slightly tucked
Shifting all weight to the heels, squat down like you are about to sit in a chair; stick butt way back
Do 10–20 repetitions

2.Single Leg Squat

A bit complicated; hence, be gentle, don’t rush and you will accomplish over time.

Stand with feet hip distance apart
Put weight on the right leg; focus weight in your heel
Make the left toe touch the ground; focusing on anything that’s in front of you but not moving
When comfortable, sit back on the right leg while extending the right leg in front
Push your butt back and go down as much as you can
Return to start
Do 10 on each side


For this exercise, you need something to step up onto like the first and second step of stairs or a fitness bench. Whatever you choose, it must be sturdy.

Stand with feet hip distance apart
With the right foot, step up onto the bench or step and follow with the left foot
Step back down with the right foot and alternate feet
Repeat 20 times

4.Backward Stepping Lunges

Ensure having ample space behind you. Also, keep upper body erect through a good posture.

Stand with feet hip-width apart
Step backwards with right foot and lunge down (don’t allow the knee to extend beyond the ankle)
Push off with your heel back to the starting position
Repeat on the other side
Do 10 on each leg

5.Front Stepping Lunges

Have enough space in front of you. Keep upper body erect via a good posture.

Stand with feet hip-width apart
Step forward with right foot and lunge down (don’t allow the knee to extend beyond the ankle)
Keep weight in your heel
Push off with your heel back to starting position
Repeat on the other side
Do 10 on each leg

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Don’t Skip Warm Up & Post Workout Aid

Warm Up

A 10-minute warm up session is essential to increase the blood flow and warm up the body; which in turn make the muscles flexible.

You can walk or perform slow-paced aerobic activity. If the condition is severe, gentle motion activities and a warm compress are helpful.

Post workout

If you want, you can ice the knees to reduce swelling and discomfort. Don’t panic, as depending on the extent of pain, you will take some time to adjust with the exercises.

Keep Painkillers Away, Begin Joint Pain Exercises Today

Despite relieving the discomfort in minutes, medicines when taken long-term are never good. Also, when you have reliable workout to be your knee’s friends, why depend on harmful ingredients and compositions of pills? Be patient, trust these exercises and of course the suggestions to favor your knees the way they deserve.

PS: Don’t make your age an excuse! You are never too old or too young to exercise.

This article originally appeared here:HerbalCart INC