5 Simple Exercises for Knee Pain Relief

Reviewed by – Dr. Satish Reddy

Dr. Satish Reddy, a highly experienced Senior Orthopedic Surgeon has shared few useful exercise tips for getting relief from early-stage knee pain. Please follow below instructions before you start the exercise.

• You can perform these five exercises preferably in the morning, either an empty stomach or after a light breakfast.
• Typically, it helps to spend about 30 minutes in overall exercise time, but if required, you can also break this time into two 15 minute sessions.
• 15 – 20 minutes before you start the exercise, it is suggested to softly massage the joint with a warm moist cloth like a towel. It will help in increasing the blood circulation to the joint.
• After you are done with the exercise, it may be helpful to give rest to the knee. If you notice any pain or swelling, you could apply a cold ice-pack.
• In case you feel any difficulty or unease, please discontinue the exercises and take the assistance of a locally available physiotherapist.

Quad Sets Exercise for Knee Pain

• Put a pillow or some towel wrap below your knee.
• Try pulling your toes backward and at the same time push the knee as if you are squashing the pillow.
• Maintain this position for 10 seconds and repeat the exercise 20 times.
• While practicing the exercise, you would feel tightness in your front thigh muscles and gluteus muscles.
• Initially, put only a light effort while doing this exercise, but after doing it for few days, you can increase the effort.
• This exercise can be practiced in sitting position in a chair or also in a lying down position.

The Leg Raise Exercise for Knee Pain

• Lie down on your back on the floor or bed with arms at your sides and toes up.
• Start with one leg at a time. Keep your leg straight and tighten the leg muscles and slowly lift the leg few inches high.
• Tight the stomach muscles and push down your lower back.
• Hold and count till five, then lower the leg slowly as possible. Repeat, then switch to the other leg.
• Start with one set of four with each leg.
• This exercise strengthens the quadriceps, which are the large muscles on the front of your thigh that attach to the bone below your knee joint.

The Hamstring Stretch for Knee Pain

• Lie down on floor or bed with both legs bent.
• Lift one leg slowly still in the bent position only and bring the knee toward your chest.
• Link your hands behind your thigh (not your knee) and straighten your leg.
• Pull your straight leg back toward your head until you feel the stretch.
• Maintain this position for about 10 seconds, after which, you should slowly bend your knee and bring back your leg to the floor.
• This exercise stretches and strengthens your hamstrings, which are the muscles on the back of the thigh that attach to the knee.
• Do sets of 5 each time.

Seated Hip March for Knee Pain

• Sit up straight in a chair.
• Kick your left foot back slightly while keeping the toes still there on the floor.
• Lift your right foot while keeping your knee bent.
• Hold the right leg in the air 3 seconds.
• Slowly lower your foot to the ground. Do two sets of 10 repetitions. Switch legs after each set. Too hard? Use your hands to help lift your leg.
• It strengthens your hips and thigh muscles. It can help with daily activities like walking or standing up.

Knee Extension for Knee Pain

• Sit in a chair in upright position, keep your leg in straight position, and then tighten your thigh. After this, pull your toes towards yourself.
• Hold your toes in this position for 10 seconds and repeat the same exercise 20 times.
• If you are able to do this easily after a few days, you can add weights to the ankle and do the same exercise
• Feel that your muscles are tightening to get better results. If you are doing this exercise correctly, you will feel a stretch behind your knee.
• If you feel a strong stretch behind your knee during the exercise, pump your ankle (point your toes and flex your foot back) several times instead of just holding your toes back–this will help improve your flexibility.

10 Common Causes for Chronic Knee Pain

The knee is the largest and most complex joint in our body, which is used extensively for many regular day to day activities. Chronic knee pain is one of the common problems that can occur in the later ages. It is a long-term condition, which is sometimes associated with swelling and sensitivity. Any weight-bearing activity can become extremely painful. Buying grocery, carrying small weight or climbing stairs, which are everyday activities, can become unbearable. Walking for a short distance may also become difficult. One may have pain in one or both knees.

The chronic knee pain is different from the temporary pain. It can occur due to many underlying issues or diseases, and does not go without proper treatment.

Here is the list of 10 most common causes of chronic knee pain.

Rheumatoid Arthritis (RA)

Rheumatoid arthritis occurs when the immune system attacks the synovium which is a lining of the membranes surrounding the joints. The resulting inflammation causes synovium to thicken, which can eventually destroy the cartilage and bone within the joint. It can affect multiple joints in the body including both upper and lower limbs. Early RA tends to affect smaller joints first — particularly the joints of fingers, hands, toes and your feet. As the disease advances, symptoms often extend to the wrists, elbows, shoulder, knee and hips. Rheumatoid arthritis can occur at any age but is mostly seen after 40 plus years of age. RA can gradually destroy the knee joint leading to pain, stiffness, deformity and disability. Pain is increased or aggravated by weight bearing activities.

Read More: Treatments for Rheumatoid Arthritis

Osteoarthritis (OA)

OA (Osteoarthritis) is the most common form of arthritis, which affects millions of people worldwide. It occurs when the protective joint cartilage at the ends of bones wears away over time. Although OA can damage any joint in your body, the disorder most commonly affects the joints of the hands, knees, hips and spine. In knee joint with osteoarthritis, the cartilage protecting the ends of the bones gradually wears away. Joint fluid loses its shock-absorbing qualities and bones may begin to rub against each other in the final stages – all of which may cause severe knee pain. OA symptoms can be managed effectively, although the underlying process cannot be reversed. Staying active, maintaining a healthy weight and other treatments can slow the progression of the disease and help improve pain and joint function.

DonJoy OA Reaction Web Knee Brace

Read More: Osteoarthritis Treatment Options

Knee Bursitis

A bursa is a thin sac filled with synovial fluid (natural lubricating fluid). This slippery sack allows different tissues such as tendon, and muscles to slide over the bony surfaces without catching. Knee bursa helps in reducing the friction between structures. Knee Bursitis can cause pain above or below your kneecap (patella). The knee joint consists of up to 11 bursae. There is a myriad of factors that can contribute to knee bursitis. The most common ones include direct blow or trauma to the knee, frequent falls on the knee, repeated or prolonged pressure on the knee (e.g. from activities that entail extended periods of kneeling) and knee arthritis. Thus bursitis can also be associated with conditions such as rheumatoid arthritis, gout and osteoarthritis.

Read More: What is Knee Bursitis – Causes, Symptoms, and Treatment

Knee Cap Dislocation

A dislocated patella or knee cap is a common injury that usually takes about 6 weeks to heal. It is commonly dislocated due to blow or a sudden change in direction when the leg is planted on the ground during sports. The knee cap (patella) normally sits on the front of the knee. It slides along a groove in the joint when the leg is bent or stretched. The symptoms of dislocated knee cap include severe knee pain, sudden swelling of the knee, inability to straighten the knee, and being unable to walk. An average person may not know if the pain is due to knee cap dislocation or due to any other condition. Therefore, even though dislocated knee cap is not a serious condition as the knee cap usually pops back into place by itself, it is still advisable to consult an orthopedic expert.

Meniscus Tear

There are 2 menisci present in our knee joint one on the inside (medial) and another on the outside (lateral) of the knee.  The meniscus is a shock-absorbing cartilage in your knee. It works as a doorjamb and stabilizes the joint. Our meniscus functions as a cushion to minimize pressure on other cartilage in the knee joint that we call the articular cartilage. The articular cartilage covers the lower ends of bones in a joint. By protecting articular cartilage, meniscus prevents the onset of arthritis. If the meniscus is injured, the stress on the knees is increased, and the joint become unstable. The meniscus has some of the essential functions in the knee such as increasing stability, limiting extreme flexion and extension, shock absorption and distributing load throughout the joint.

Read More: Meniscus Tear- A common knee injury

Tendinitis

This occurs due to inflammation of the tendon. The tendon is the tissue that attaches muscle to bone. In tendinitis, the patient develops severe pain in front of the knee joint, which worsens climbing, taking stairs, or other activities.

ACL (Anterior Cruciate Ligament) Injury

An ACL (anterior cruciate ligament) injury is the over-stretching or tearing of the ACL in the knee joint. A tear may be complete or partial. Symptoms of anterior cruciate ligament injury usually include severe pain and inability to continue the activity, swelling, loss of range of motion, a feeling of instability or “giving way” with weight bearing. An ACL injury can occur when you get hit very hard on the side of your knee, such as during a football tackle sudden stop or moving and change direction while running, landing from a jump, or turning and overextend your knee joint.

Read More: ACL Injury – Causes, Symptoms and Treatment

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Runner’s Knee

Runner’s knee is a common orthopedic ailment among runners. It can also strike any athlete who does activities that require a lot of knee bending (flexion) – like walking, jumping and biking. It usually causes chronic pain around the knee cap. Runner’s knee can results from direct trauma to the knee, like a fall or blow, overuse repeated bending, or high-stress exercises and weakness in thigh muscles also cause extra load on the knee.

Fractures

The bones of the knee, including the patella (knee cap), can be broken during sports or vehicle accidents or falls. Because your knee cap (patella) acts as a shield for your knee joint, it can easily be broken when falling directly onto your knee. These fractures are serious orthopedic injuries and often require surgery to heal. Over the long term, they may also cause arthritis in the knee. A person whose bones have been weakened by osteoporosis can sometimes sustain a knee fracture simply by stepping wrong.

Bone Tumors

It is a common problem and often occurs in the knee. It is also considered as the second popular bone cancer, which is also known as osteosarcoma. Symptoms of bone tumors can vary depending on the size and location. Tumors arising in or around the joints often cause pain, tenderness, and swelling. Bone tumors can also weaken the bones thus causing fractures.

Symptoms of Chronic Knee Pain

The signs and symptoms of the chronic knee pain vary from person to person. Some of the possible symptoms are:

1. The pain is constant in nature.
2. It is dull and burning in types and causes discomfort.
3. The patient feels a sharp, shooting sensation during mobility.
4. Difficulty in walking.
5. You may have to swell with pain if you touch it.

Risk Factors for Chronic Knee Pain

Even though the chronic knee pain is an age-related problem, it can also be triggered by some risk factors, such as:

1. Overweight or obesity
2. Excessive physical exercise
3. Previous accidental injury

Chronic Knee Pain and Treatment Options

Depending on the diagnosis and the causes of the knee pain, your orthopedic doctor advises you any of the following treatment regimens: such as

1. Physiotherapy
2. Medication
3. Surgery
4. Injections

Simple Steps Control Knee Pain

1. Give adequate rest to the knee, and avoid working for a few days.
2. Ice on your knee for 15 min for every 2-3 hours; continue for a few days. It works very well in reducing pain and inflammation.
3. To prevent swelling, you can compress the knee by use of a strap or elastic bandage.
4. Always use a pillow under your heel when you sit or lie down. It is given the relief from pain.
5. Take an anti-inflammatory (NSAID’s) drug to reduce pain and swelling. This can cause some side effects. Consult your doctor before taking any medicines.
6. Do some regular exercises and stretching, which help maintain the strength of knee joint as mentioned above.

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Dr Kaleem Mohd

Dr. Kaleem Mohammed graduated as a Bachelor of Physiotherapy in 2014 from Deccan College of Physiotherapy, affiliated to Dr. N.T.R. University of Health Sciences, Vijayawada, India. Dr. Kaleem is an expert at handling physiotherapy needs of patients suffering from orthopedic and spinal conditions and post-surgery rehabilitation. Dr. Kaleem is associated with HealthClues since its inception where he facilitates diagnosis and advanced consultation with senior doctors. He is also a medical researcher and prolific writer who loves sharing insightful commentaries and useful tips to educate the patient community about fitness, treatment options, and post-treatment recovery.