3 Simple Exercises to Get Rid of Knee Pain

Is knee pain ruining your life? Do your knees hurt every time you take the stairs, run, or walk? If so, you’re not alone. Millions of people are struggling with knee pain caused by injuries, arthritis, aging, gout, and other health conditions. Osteoarthritis, one of the most common bone disorders, affects over 27 Americans. Another one and a half million suffer from rheumatoid arthritis.

Fortunately, there are ways to relieve knee pain naturally and prevent complications. Certain exercise help strengthen the muscles that support your joints, improve range of motion, and boost joint flexibility. The key is to start slowly and focus on building up your strength. Here are three simple exercises to get rid of knee pain and improve your mobility:

Lying Hamstring Stretch

This basic movement strengthens your hamstrings, which are the muscles that attach to your knees. Simply lie on your back, with the knees bent. Lift one leg with a slow, controlled motion and bring the knee to your chest. Bring your hands behind your thigh while straightening your leg. Next, pull the leg back toward your forehead and hold for up to one minute. Repeat.

Partial Squat

This squat version works your quads, glutes, and hamstrings while strengthening the knees. Stand with your feet shoulder-width apart. Place your hands on your hips or bring them in front of you. Keep your chest up and look straight forward. Slowly lower your hips as if you’re sitting down into a sofa. Tighten your abs. Maintain the contraction for about five seconds, return to starting position, and repeat.

Leg Extensions

Leg extensions target the quadriceps. The movement occurs at the knees, which helps strengthen these joints. If you suffer from knee pain, use your bodyweight only. The leg extension machine can worsen pain. Sit on a chair, with your back straight. Slowly straighten and lift your right leg until it’s parallel to the floor. Squeeze your thigh muscles. Hold the contraction for five seconds, lower your leg, and repeat. Do the same with your left leg. As you progress and your knees get stronger, use a resistance band or ankle weights.