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Top 5 Knee Pain Exercises

Top Five Exercises to Alleviate Knee Pain

Active and mobile living is a cornerstone of overall health. However, if knee stiffness or achiness becomes a barrier, it might be challenging to maintain that active lifestyle. Here, we present the top five exercises aimed at decreasing knee pain and promoting mobility. The video version of this article can be viewed here for those who prefer visual learning.

Exercise 1: Lubricating the Knee Joint

The first exercise targets knee joint lubrication. It’s simple and can be done while seated. Hold the affected knee relaxed in the air with both hands and gently kick back and forth for about 15 seconds. This action helps increase synovial fluid, which lubricates the joint. Repeat this exercise for four rounds of 15 seconds on each knee.

Exercise 2: Kneecap Mobilization

The next exercise is kneecap mobilization. Grasp your kneecap between your fingers and pull up towards the hip as you straighten out the leg. This movement can be repeated several times, promoting increased mobility in the knee area.

Exercise 3: Sideline Adductor Lift

The third exercise is the Sideline Adductor Lift, a strength exercise for the inner knee muscles. To perform this exercise, lie on your side with one leg crossed over the other. Keep the bottom leg straight and lift it towards the opposite leg, and then slowly relax.

Repeat 12 times on both sides, holding the position for three seconds at the top each time.

Exercise 4: Clamshell Hold

The fourth exercise, called the Clamshell Hold, targets the glute medius, a crucial muscle for hip stability. Lie down with both knees bent, keep your ankles together and slowly lift the knee towards the ceiling. The exercise aims to strengthen the specific muscle located behind the pant leg line that runs down to the knee.

Perform this for four rounds of 15 seconds per side, gradually building up to a minute as strength improves.

Exercise 5: Hook-Lying Hamstring Heel Dig

The final exercise, the Hook-Lying Hamstring Heel Dig, works the hamstring muscles. To do this exercise, lie on your back with both knees bent and lift your foot so only the heel touches the floor. Press the heel down, engaging the hamstring muscles.

Hold this position for four rounds of 15 seconds.

Reducing Knee Pain Takes Time

Starting slow and gradually increasing reps and sets is recommended if any of these exercises are initially challenging. Reducing knee pain can take time, but with consistency and patience, you can expect to see results. To know which exercises work best for you, give each one a try and track how your knee pain improves over time.

Support Your Exercise Routine with Professional Guidance

At Next Level Physical Therapy, we offer comprehensive care designed to complement your efforts in alleviating knee pain. With our range of services, we can help boost your progress and aid in avoiding potential exercise-related complications.

For more personalized advice or any questions related to your knee pain and the exercises discussed in this article, please call us at 281-721-4023. Our team will provide the necessary information tailored to your specific needs and situation, empowering you to make the best decision for your ongoing health and wellness.


Dr. Jack Wong

Next Level Physical Therapy

"We Help People Age 40+ Stay Active, Healthy & Mobile Without Relying On Pain Meds, Injections Or Surgery"

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