Why Knees Hurt
The knee is one of the body’s main joints and is essential for movement and mobility, which also makes it prone to injury and disorders that cause pain or disability. Pain may show up after activities like walking, running, or climbing stairs, and can stem from illness, trauma from an injury, or the extra weight the joint has to carry. Improper movement patterns, weak hip and leg muscles, and stiffness in the knee itself are also common contributors, and together they can limit even basic daily activities. A qualified physical therapist can diagnose the source of the problem and recommend a treatment plan to lessen your knee issues.
Straight Leg Raises
Lie on your back with a pillow supporting your neck and your arms at your sides. Bend one knee, keeping that foot flat on the floor. Keep the other leg straight, then slowly raise and lift it before lowering it back to the starting position. Repeat on the other leg. Aim for 3 sets of 10 repetitions per leg, daily, for 2 to 3 days a week.
Bridging
Lie on your back with both knees bent and feet flat on the floor, hips and knees aligned, and a pillow under your head and neck. Tighten your glutes and gently lift your hips toward the ceiling, using only as much pressure as you can comfortably bear, then slowly lower your hips back down. Repeat for 3 sets of 10 repetitions, 2 to 3 days a week.
Clamshell
Lie on your side with a pillow supporting your head and neck. Bring your knees toward your chest, keeping your back straight and your feet aligned with your body. Lift your top knee toward the ceiling while keeping your feet together and hips straight, pause for 2 to 3 seconds, then lower slowly. Repeat on the other side, 3 sets of 10 repetitions per knee, 2 to 3 days a week.
Hip Abduction
Lie on your side with a pillow supporting your head and neck. Bend your bottom knee and straighten your top leg. Tighten the muscles of that top leg, then lift it toward the ceiling with your toes facing forward, hold for 2 to 3 seconds, then lower slowly. Repeat on the other side for 10 repetitions, 3 sets, 2 to 3 times a week.
Quadruped Hydrant
Get on all fours on your hands and knees. Draw your belly in and tighten your abdominal and back muscles. Keeping your left knee on the ground, lift your right knee out to the side, keeping your hip facing down. Hold briefly, then lower slowly, and repeat on the other side. Aim for 3 sets of 10 repetitions, 2 to 3 days a week.
Doing these exercises regularly can bring relief and help reduce knee pain, but it is still worth having a physical therapist properly diagnose your knee issues before starting a routine, so your exercise plan matches what your knee actually needs.