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5 At-Home Exercises That Can Relieve Knee Pain

We’re all staying home much more these days as we deal with the realities of COVID-19, but the Advanced Spine and Pain (ASAP) team has great ideas for at-home exercises you can do to help alleviate knee pain, one of the most common conditions we treat.

If you have knee pain, it’s especially important to make sure that any exercises you do not only help your knees, but don’t actually harm them. Dr. Brian Lee, Dr. Randy Davis, and Dr. Thomas Raley provide expert pain relief for many common and unusual orthopedic problems, and the Virginia and Maryland communities they serve have come to rely on them. 

Five great exercises to relieve your knees

These exercises are ASAP-approved and help with pain by relieving nerve pressure and increasing your flexibility. Whether you’ve suffered a knee injury or live with a chronic condition like one of the many types of arthritis, these exercises can all be easily performed in the comfort of your own home.

1. The heal and calf stretch 

Stand in front of the wall and place your hands on it. Step as far back as you comfortably can with one foot and bend your other leg forward, keeping both feet flat on the ground. 

Hold the stretch for about 30 seconds and repeat on each side two or three times. You’ll feel a nice back-of-the-leg stretch, and you’ll use your front leg’s inner thigh muscles.

2.The calf raise

Stand in front of a chair with your feet about a foot or so apart (about the amount of length between your hips). Feet should be flat, and your toes pointing straight at the chair. Slowly lift your feet so you end up in a “tippy-toe” stance. 

Hold the position for a few seconds and slowly lower again. Repeat several times.

3. Hamstring curls

Again, place a chair in front of you to hold onto so you can maintain your balance. Put your weight on one leg and lift the other with your hand, bringing that foot as close to your buttocks as you can. Your knees should be close together. 

Hold this position for 3-5 seconds. Lower your leg gradually and repeat, stretching the hamstring in the other leg.

4. Straight leg raise 

Lie on the floor, but lift your upper body off the floor by leaning on your elbows. Bend your left knee so it’s forming a right angle. Your left foot should be flat on the floor. Raise your outstretched right leg slowly upward with your toes facing up. 

Hold this position for about three seconds and lower your leg to the floor again, slowly. Do 10 repetitions for each leg if you can, and switch legs after every set. Your muscles will take note.

5. Dead bug

Despite its unusual name, this exercise is advised for knee pain. Lie on the floor with both arms and legs raised in the air, and knees bent. This one strengthens your core, so be prepared as you push your lower back toward the floor. 

Lower one leg until your heel is just above the floor, and do the same with the opposite arm and hand. You’ll work your core as you lift your leg and arm back into the air. Repeat as many times as is comfortable, and switch the arms and legs you lift each time. 

Our main message is to always be kind to your knees, especially during this period when many of us have become instant homebodies. We can treat your knee pain in many innovative ways, but self-care is an important component to your overall comfort, no matter what. 

We provide you with premier care

We’re here for you no matter what your injury or condition — whether it affects your knee or another part of your body entirely. Call one of our seven offices or book an appointment online with us today.  

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