Knee pain, often caused by arthritis or injury, can make physical activity seem daunting. However, staying active is essential for maintaining mobility, reducing stiffness, and strengthening the muscles that support the knee joint. The key is choosing low-impact exercises that provide benefits without causing further discomfort.
Best Exercises for Knee Pain Relief
Walking
Walking is one of the best ways to stay active with knee pain. It’s low-impact, helps strengthen muscles, and improves joint flexibility. To maximize benefits and avoid strain:
- Wear sturdy, supportive shoes.
- Start at a comfortable pace and gradually increase distance and speed.
- Walk on even surfaces to reduce impact on your knees.
Water Exercises
Exercising in water is an excellent option for those with knee pain. Water supports the body’s weight, reducing stress on the joints while providing resistance to build strength. Consider water aerobics or simply walking in the shallow end of a pool to improve mobility and reduce stiffness.
Home and Office Exercises
You don’t need a gym to stay active. Here are some simple exercises that can be done at home or during work breaks:
Leg Raise (Lying)
- Lie flat on your back with legs straight.
- Tighten your thigh muscles and lift one leg several inches.
- Hold for five seconds, then slowly lower it.
- Repeat with the other leg.
Hamstring Stretch
- Lie on your back with one leg bent.
- Lift the other leg and straighten it while holding behind the thigh.
- Pull your leg gently toward your head until you feel a stretch.
- Hold for 30–60 seconds.
Half-Squat
- Stand with feet shoulder-width apart.
- Slowly bend your knees into a half-sitting position.
- Hold for five seconds before standing up.
These exercises help strengthen muscles around the knee, improve flexibility, and support joint health.
Pre- and Post-Exercise Tips
- Apply a moist-heat pack to your knee for 20 minutes before exercising to reduce stiffness and increase blood flow.
- If needed, take pain medication about 45 minutes before activity for better pain control.
- After exercising, apply an ice pack for 10–15 minutes to minimize swelling and soothe discomfort.
How Much Exercise Is Ideal?
According to the Centers for Disease Control and Prevention (CDC), people with knee arthritis should aim for at least 30 minutes of moderate exercise five days a week. This can be broken into three 10-minute sessions per day for ease and consistency.
Conclusion
Staying active with knee pain is possible and beneficial. Low-impact exercises like walking, water workouts, and targeted strength exercises can help maintain joint mobility, reduce pain, and improve overall well-being. By incorporating proper warm-ups, post-exercise care, and listening to your body, you can stay active and manage knee pain effectively.
Precision Pain Care and Rehabilitation has two convenient locations in Richmond Hill – Queens, and New Hyde Park – Long Island. Call the Queens office at (718) 215-1888 or (516) 419-4480 for the Long Island office to arrange an appointment with our Interventional Pain Management Specialists, Dr. Jeffrey Chacko or Dr. Sonny Ahluwalia.
Note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized recommendations.
