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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!


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  • Pictures would indeed help and be greatly appreciated. I have done many of these exercises before and after my knee replacements...I want my new ones to work effectively for as long as they possibly can. My long term goal is to replace them only twice in my lifetime. Glad I have my new ones, but that was a year I would love to forget! For me, knee health/performance are key, and exercising keeps them tracking correctly and performing as they should! - 8/17/2015 7:35:00 AM
  • I tried all the exercises before I read the entire article. Oops! Drawings or a video would be helpful; I agree. I wasn't sure I was doing a couple of them correctly. - 8/16/2015 1:31:36 PM
  • I agree, photos or a video please. That way we know we are doing them correctly. - 8/16/2015 9:56:35 AM
  • I need exercises that will help my hurting painful knees. I have wonderful knee joints but the cartilage behind my knee cap is gone. Yesterday I was injected with gel to hopefully help with the pain. I was told to always wear my knee brace and always use a cane to help lesson the weight load on knee. With that information what exercises can I do to help my knee pain while trying to get the extra weight off? - 7/17/2015 6:17:23 PM
  • I agree with previous comment - I'm not sure exactly what I should be doing from these descriptions - 'bending the knee' 'pushing knee down' etc photos, diagrams or video would help a lot. Or links to existing visuals perhaps.
    I need this! - 6/19/2015 11:01:23 AM
  • Thanks so much Jen!! I will try these right away. This information is what I really needed today with my left knee bothering me so much since I got up! - 6/18/2015 1:49:00 PM
    Would appreciate a video or pictures to be sure I am doing it right. - 6/18/2015 12:22:44 PM
  • I am hoping for a link to a video on these. My knees are not recovering from being aggravated lugging carry-ons and taking the Christmas boxes to the basement. I am having trouble walking and am about to give up my job. I saw that another person asked for pictures. I can't figure out the first one.

    Thanks - 6/13/2015 12:59:48 PM
    These are fantastic methods! After my surgery at Banner Core which went great these helped me get back to running! If you guys are having any pain Banner Core gives great evaluations!
    ain-assessment - 1/16/2015 1:58:19 PM
  • PT's commonly recommend that if you feel any pain, you either 1. stop immediately, or 2. you modify your movement so it's a smaller range of motion. For example, if you are trying to do leg lifts, but feel pain, try to shorten the range of motion. You'll still benefit, and will work towards more range later! - 10/21/2014 1:46:46 PM
  • I find the wall sliding one hurts my knees a lot! It's that kind of pushing that sends a stabbing pain into the front of my kneecap.

    I went to my doctor about my crunchy knees and she just said, oh, that's grains of cartilage coming loose, it's an age thing, (i.e. bugger all you can do about it, or at least that she was going to do about it). And another Dr said that the pain in my bum/sit bones was sciatica, even though it doesn't go down my leg, and isn't affected by walking 7 miles a day. So I don't really have a lot of faith in Drs
    - 9/9/2014 2:18:19 PM
  • Can we see pictures of these please? - 9/8/2014 10:58:46 PM
  • A lot of my knee issue seem have come from 60+ years of being flatfooted! One thing that helps is to make myself wear tie shoes a lot more and a lot of problems get better.
    I "kneed" all the good suggestions I can get. Use a lot of the recommended exercises already. - 9/8/2014 7:03:29 PM
  • Thanks Jen for the excellent article.
    I have bad knees (dislocating). As a teen it was suggested I start cycling. Lucky for me I love it. It has helped stabilize my knees and I am healthier for it. I had to have knee surgery to repair a broken knee cap (wrong place wrong time when I fell). They told me after the surgery that I had advanced osteoarthritis. I never knew because the cycling - indoor in the winter - keep my knees limber.
    I printed the article and will be using the exercises! - 9/8/2014 11:13:15 AM
  • I have knee issues and have had them since I was a child. And then I have injured both knees a few times. That being said, traditional thinking is that we should strengthen our quads to improve knee stability and strength. Current research indicates that it is more likely hip weakness that causes knee issues. I am trying to do more work on my hips now, though quads and hamstrings aren't going to be neglected! - 9/8/2014 8:42:55 AM

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