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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!

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  • 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
  • BANNERCORE
    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! http://www.bannercorecenter.com/hip-knee-p
    ain-assessment
  • 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!
  • 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
  • Can we see pictures of these please?
  • 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.
  • 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!
  • 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!
  • I notice a comment about focusing on strengthening the quads. My understanding is that we don't want to work the quads and neglect the hamstrings, as this will in fact put uneven pull on the knee. We need to work both, so that both are equally strong.
  • would like to see a video demonstrating these 11 tips. It's so much easier to do along with someone than written lists for me. But of course the written ideas are better than nothing. Thanks.
  • Good exercise suggestions. Thanks
  • Thanks so much for this info. I've had knee pain for years due to a previous injury about 20 years ago.

    Photos or a video would be a great addition so we know that we are doing them correctly!
  • Thanks so much Jen!!

    This information will help so many! Great write!!!!

    Thanks again
  • Mmm. Feeling great after these moves :) Thanks for the great tips!
  • A video would be very much appreciated. :)

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