Which exercises are best for knee pain?
February 17, 2023 | 30,00 EUR | answered by Ingo Hoffmann
Dear doctor,
my name is Artur Schwaru and I have been suffering from severe knee pain for some time now. The pain occurs mainly when climbing stairs, walking, and even at rest. I have already tried various painkillers, but they only provided temporary relief. The pain greatly affects my daily life and quality of life, so I am now looking for possible solutions.
I have heard that certain exercises can help with knee pain by strengthening the muscles around the knee and relieving pressure on the joints. However, I am unsure which exercises are best suited and how to correctly perform them to alleviate my knee pain. Could you please provide me with recommendations for suitable exercises that specifically help with knee pain? I would like to reduce my pain and improve my mobility in order to participate in life again without pain.
Thank you in advance for your support and I look forward to your recommendations.
Sincerely,
Artur Schwaru
Dear Mr. Schwaru,
Thank you for your message and your trust in my expertise as an orthopedic specialist. I am sorry to hear that you are suffering from severe knee pain that is affecting your daily life and quality of life. It is important that you seek suitable solutions to alleviate your pain and improve your mobility.
Exercises can indeed be an effective method to help with knee pain by strengthening the muscles around the knee and relieving the joints. However, it is important that the exercises are done correctly to avoid potential further damage. Therefore, I recommend that before starting an exercise program, you consult with a specialist in orthopedics to determine the exact cause of your knee pain and receive individual recommendations.
Nevertheless, I can recommend some general exercises that may help with knee pain, especially if they are caused by muscle imbalances or weaknesses. One of the most important muscle groups to strengthen when experiencing knee pain is the thigh muscles, especially the quadriceps.
- Quadriceps stretch: Stand upright and grab your ankle with one hand, pull the leg back and hold the stretch for 30 seconds. Repeat on both sides.
- Leg raises lying down: Lie on your back, bend one leg and extend the other. Slowly lift the extended leg and lower it again. Repeat this exercise several times on both sides.
- Mini squats: Perform slow and controlled squats, making sure your knees do not extend past your toes.
- Step-ups: Stand in front of a step or stable block and alternate stepping up and down with one foot.
These exercises can help strengthen the muscles around the knee and reduce the strain on the joints. It is important to perform the exercises slowly and controlled, and to stop if you experience pain.
I recommend incorporating these exercises into your routine regularly and, if needed, undergoing a targeted physiotherapy program. Additionally, it is important to maintain a balanced diet, drink enough water, and watch your body weight to reduce the strain on your knee joints.
I hope that these recommendations help alleviate your knee pain and that you can soon participate in life pain-free and active again. Please do not hesitate to contact me with any further questions.
Sincerely,
Ingo Hoffmann, Specialist in Orthopedics
