Knee Pain: 5 Best Exercises for Knee Pain
Knee pain can stem from a variety of different causes. Two major causes of knee pain are hip weakness and loading mechanics. Lower extremity tightness, especially in the quadriceps muscles, can also contribute to knee pain. The interaction between your hip, knee, and ankle/foot determines your knee stability and is very important for healthy knee functioning. There is no one way to address knee pain. Every individual is different and so is the reason for their pain.
The below video demonstrates the 5 exercise presented in this blog with a brief explanation of each movement.
The following 5 exercises will help activate, strengthen, loosen and work on control of your core and lower extremity muscles to prevent and recover from knee pain. These can help with knee pain from running, runners knee, IT band syndrome and any more.
EXERCISES
Clamshells:
Target: Glute min/med
Purpose: Increase muscle strength and activation.
Description: Band goes just above the knee, hips stay stacked, heels stay together and lift knee while maintaining trunk position. Should be felt in glutes.
Single leg glute bridge:
Target: Glute max/med/min and core
Purpose: Strengthening hip extension while focusing on single leg stability.
Description: One foot flat on ground with full foot engagement, drive through glutes to drive butt off ground while keeping trunk in a straight line. Should be felt in glutes and core.
Single leg deadlift/tipping bird:
Target: Hip and ankle stabilizers
Reason: Engagement of glute med/min and full foot/ankle engagement
Description: Stand on one leg, keep hips level, push butt back while maintaining a neutral spine, then squeeze butt to stand back up. Keep full foot flat on ground.
Side steps with resistance:
Target: Glute min/med
Purpose: Strengthening glutes while re-educating hip abduction in weight bearing.
Description: Band goes around feet or shins, keep toes pointed forward, maintain level hips, control each step (don’t drag trailing foot).
Foam roll lateral quad:
Target: Quadriceps and abductor group
Purpose: Decrease tension in muscle and increase mobility to knee while decreasing referral pain from quad.
Description: Roll up and down foam roller tageting problem areas. Spend about 2 min on each side.
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