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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 for these exercises. I had most of my medial meniscus removed a few months back, and the specialist that operated did not recommend PT, and actually discouraged me from exercising. Needless to say, it still hurts! I'm hoping these will strengthen my quads enough to take away the pain.
  • I have been looking for more exercises to strengthen my knees. I was in Physical Therapy a few years ago, but I don't have all of that equipment they were using. These are great for someone who doesn't have a gym membership or the $$ to buy a lot of equipment.
  • I need to add that adding weight for the abductor exercise is NOT recommended after knee replacement surgery. Also, no kneeling is allowed for knee replacements. FYI
  • Thanks I needed a refresher course on knee exercises. One of my knees was replaced 4 months ago and I have been having stiffness in both knees. Also, Dr. said to do quadriceps strenghtening and there is a good exercise for that, also...
  • These will help my 87 year old friend who has been having problems with her knees hurting. I'll pass them to her.
  • This is exactly what I was looking for. I've been having problems with my left knee for about six months. It was sudden due to injury, did PT for 3 months, and as mentioned previously, as long as I'm moving it is fine, but as soon as I sit for a while, my whole leg gets pretty tight (I think because I've been protecting my knee). Anyway, the demonstrations are good, and most of the hamstring stretches demo'd are from the prone position, unless I'm overlooking something. They still do the job.

    http://www.sparkpeople.com/resource/exer
    cise_demos.asp?exercise_type=stretch
  • There are visual aids - in the fitness section under EXERCISE DEMONSTRATIONS - STRETCHING EXERCISES.
  • NEW1964
    It would really help if there were visual aids associated with the described exercises. The written descriptions are not enough for me to understand what I should be doing.
  • NEW1964
    It would really help if there were visual aids associated with the described exercises. The written descriptions are not enough for me to understand what I should be doing.
  • NEW1964
    It would really help if there were visual aids associated with the described exercises. The written descriptions are not enough for me to understand what I should be doing.
  • I thought I might have arthritis at age 48 but didn't realize there was anything I could do to help it til I hurt my knee at age 49 and had to go for Physical Therapy.

    These exercises are some of the ones that were given to me and if I use them daily I have no pain and great mobility. leave them go for a week and I get my pain again.

    If you can't visualize them, check out the list against the list in the Spark people exercises list and you might get a visual there, or try your gym instructor or trainer.
  • As an advanced practice OT working in an orthopaedic hospital, I am constantly shocked at how many people I assess whose GP's have discouraged or just not recommended exercise. Thanks so much Jen for writing this article & helping to get the word out about exercise for knee pain!!!

    When you have hip or knee arthritis - get out there & keep moving!

    I have seen many patients with severe arthritis on x-ray who are functioning well & have no pain because they keep their muscles strong! Do these exercises, and get on a stationary bike or into a warm pool to keep your general fitness level up. **Just don't add ankle weight to the knee extension exercise (this can irritate an already irritable knee) and when doing the wall sits be sure you can see you toes! When in doubt get some help from a prefessional (eg. physiotherapist or personal trainer) and for unrelenting pain, head back to your physician for a referral to a specialist.**

    A good link with more info for people with arthritis is the arthritis society - their information is great because they aren't selling anything! www.arthritis.ca (this is a Canadian site, but I'm sure the American version is just as good).

    Thanks again Jen!
  • CATLADY52
    I have been doing some of these exercises for several years and they do make a difference.
  • I started to have pain in my knees in my mid-30's. here's what my doctor told me:
    1. No high heeled shoes.
    2. Avoid being on your knees.
    3. Do 200 leg extensions every day.

    He said to do the leg extensions without weights. When I'm watching TV or sitting at a meeting, I do leg extensions. Now, 30 years later, my knees look pretty good, and I haven't had a problem with pain.
  • I thought I might have arthritis at age 48 but didn't realize there was anything I could do to help it til I hurt my knee at age 49 and had to go for Physical Therapy.

    These exercises are some of the ones that were given to me and if I use them daily I have no pain and great mobility. leave them go for a week and I get my pain again.

    If you can't visualize them, check out the list against the list in the Spark people exercises list and you might get a visual there, or try your gym instructor or trainer.

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