🦵 Top 3 Exercises for Knee Pain Relief
Knee pain is a common issue that affects people of all ages, whether due to injury, arthritis, or general wear and tear. Regular, low-impact exercises can strengthen the muscles around your knee and reduce discomfort. Below are 3 physiotherapist-approved exercises to help relieve knee pain naturally.
1. Quad Sets
Sit or lie flat with legs stretched. Tighten the muscles on the top of your thigh and hold for 5 seconds. Repeat 10–15 times on each leg.
2. Straight Leg Raises
Lie on your back, one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold for 3 seconds, and slowly lower. Repeat 10 times.
3. Heel Slides
Lie down and slowly slide your heel toward your buttocks and back to stretch the knee gently. Perform 10 repetitions for each leg.
FAQs about Knee Exercises
Can I do these exercises daily?
Yes, most of these exercises are gentle enough for daily practice. However, always consult your physiotherapist first.
What if pain increases during exercise?
If you experience increased pain, stop immediately and seek professional advice. Do not push through sharp or intense pain.
How long before I see results?
Improvements usually start within 2–4 weeks of regular exercise. Consistency is key!