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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!

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  • Thanks k@TINATC26 for the info about the pics!
  • I have quoted your article in my next blog, bue out on 4/20/2017. I hope that you check it out.
  • There are no quick fixes, but there's magic in moderation.
  • Thank you for sharing this information
  • Good to see I'm not the only one who thinks a two foot high step is over the top! I am two footing each regular step as it is. The rest of the exercises and stretches in the article follow fairly closely what my physiotherapist recommends and it's nice to have them all in one article.
  • "Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary)." Excuse me---TWO FEET HIGH??!! Unless you happen to be 7'tall, and don't have ANY knee issues, this seems way out of line! If my knees are already hurting when walking multiple, normal height steps, I can't think of a better way to increase my pain or damage my knee further. I won't be following the advice on this article.
  • BRIARGAL
    Thank you for the tips!
  • I need to find ways to deal with some knee pain. Hopefully this will help.
  • I have been looking for exercises that are friendly for the knees - especially since mine are starting to give me a lot of trouble lately. I have saved this article and bookmarked it so I can start doing these exercises. Thanks so very much
  • I was planning to post this to Facebook, with my 73 year old sister in mine, as she is having knee pain, due to arthritis. When I saw in the article the suggestion of ankle weights. I changed my mind. I've heard so much about how ankle weights can be dangerous. With the thought that someone might use them, I decided it was a bad idea to post this article. I thought it was a good article otherwise.
  • Great article Coach Jen. Love them all. I am revamping my exercises while getting ready for another 5% Summer Challenge, so these will come in handy.

  • Great timing! This was an answer to prayer, because one of my Sisters is preparing for a total knee replacement, and I'd soooo like to avoid that!
  • They left out one of the most important ones.

    I got this from a well known health magazine. They called it the alphabet exercise. What you do is stand on one foot, lift the other foot up, and with the raised foot draw the letters of the alphabet in the air. What this does is exercise the muscles that stabilize the knee joint; standing on one leg and moving the other foot around keeps it from being static and makes the muscles work harder to keep the knee stable.

    As a martial artist I do my version of this exercise. Stand on one foot and do really slow kicks or sweeps with the other leg. Really slow as in it might take ten seconds or more for each kick. The kick can be as low or as high as your condition allows. The effect of this is the same as the alphabet exercise except that the range of motion of the moving leg is greater so the muscles stabilizing the knee have a broader range of stabilization they need to do, and of course it's also very good self defense training. Low side kicks, as to the foot, shin, knee, or thigh are infinitely better for the purpose of self defense than higher kicks, and they're easier. Putting a hand on a table or wall will make this easier until you do it enough that your knee is very stable and you have developed good balance.

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