Best Exercises for Knee Pain

What begins with mild pain can quickly become serious if you ignore it. You may find that your knee starts to swell or stiffen easily. Soon, it looks red and warm to the touch. Then, you will notice that it is not as strong as before or that it emits crunches when you move. You might even be unable to straighten it completely.

Some of the injuries and disorders that usually cause knee pain include:

  • Injury to cruciate ligaments (especially in athletes)
  • fractures
  • Torn meniscus (cartilage that acts as a shock absorber in the knee)
  • tendonitis
  • Arthritis
  • Etc …

But knee pain can also occur in overweight people and / or because of daily wear and tear (especially if you have a job that makes you move the joint in a repetitive motion).

In the man, the leg and the thigh are in the extension of one another, which gives them a good balance. In women, whose lower limbs are articulated from a larger pelvis than that of their male counterpart, the risk is to see a slight deviation of the knees or ankles from the axis of the leg . In the acceleration movements, the female knee is quickly unbalanced.

The fact of having members a little shorter than men favors the woman, in the practice of certain sports such as competitive gymnastics or figure skating, simply because her center of gravity, located a little lower that in man, offers him more stability.

Best Exercises for Women

Knees: avoid overweight

During the simple walk, it is necessary to know that the pressure exerted on the knee can represent 3 or 4 times the weight of the body; the patella acts as a lever that multiplies the loads supported by the knee.

A coated knee is a fat mass around the knee joint, and therefore:

  • a compromised balance;
  • cartilage that suffers from overload;
  • ligaments overloaded (mainly if you do yoga, skiing or step).
  • Improve and protect your knees

Light Weight Lifting

Lie on the back (on a mat), legs stretched to allow the joints of the ankle to rest, perform vertical beats, then scissor movements by raising the legs above the ground, one after the other , only a few centimetres.


We are walkers, our whole constitution is designed for us to walk and so activate our muscles and organs. It is excellent for the head that detoxifies during the walking activity of all pollutants stored in the office and elsewhere.

Ideal for burning toxins: one hour a day, preferably away from traffic. And to have the wings to the feet, to be well footwear.

For Men

Step Ups

The most effective exercise you can find with this symptom is the step up. This exercise has several strengths and has a quick effect on those who take the time to do it:

It allows reinforcement and rehabilitation of the quadriceps and gluteal muscles by minimizing compressive stresses on the patella (so, most of the time painless to achieve).

It encourages a synergistic work of the muscles of several joints: the foot, the ankle, the knee and the hip. It seeks to minimize the movement of active valgus, ie, the deviation of the knee inward to exertion, a biomechanical fault that has been shown to be present in people with Patellofemoral Syndrome.

It uses the work of the eccentric part of the exercise (descent), which has been shown in studies to be an effective method with many tendinopathy (here, the quadriceps tendon is often involved in pain).

Basin Rotation in Lying Position

This simple movement uses gravity to stretch the abductor muscles located on the outside of the hip.

Lie on your right using your right arm to support your head. Keeping your right leg extended, bend your left hip at a 90-degree angle so that your knee is in front of you.

Relax the muscles of your left leg so that your knee slowly descends to the ground to produce a slight stretch at the hip.

Stay relaxed and hold the position. Repeat with the other leg.

Knees at the Torso

A classic for relieving low back pain, this stretch can be done lying on the bed. It is very useful for your hips and knees.

Lie on your back, legs straight and relaxed, pointing your toes to the ceiling.

Put your hands under your knees in the back and gently pull them as far back as you can while making sure stretching of the extensor muscles at the back of the hips in the buttocks area is comfortable. Stay in this position.

Then slowly bring your legs back to the starting position.

Twisting the Legs

Another comfortable stretch that can be done in your bed, this windshield wiper-like motion will affect hip rotators, improving hip mobility and helping to relieve pain in the hip. sciatic nerve.

Lie on your back, feet shoulder-width, toes pointing to the ceiling.

Gently turn your ankles to bring your feet facing each other. Stay in this position.

Then turn your ankles so that you bring your feet to the opposite side of each other. Stay in this position.

Biking, Ideal For Lifting the Pressure

it’s so nice to ride your bike and explore the city that you almost do not feel like playing sports. your bike is an ally of size to work the muscles of the thighs. And for those who are prone to joint pain, it is particularly interesting because it performs a “discharge” action. Unlike sports where we are standing, our knees do not carry the weight of our body. By pedalling, we help our joints to recover while making them work smoothly and without pain, provided to “avoid climbs to not putting too much pressure on your knee.

Swimming, Ally Well-Being

Back pain, sore knees … Swimming is indicated for many pains. To relieve your knees, however, you “avoid the breaststroke that could hurt, because we bend the knee and force it to propel.” Instead, favour the crawl. A sweater is placed between his legs to float, rest his legs and concentrate the effort on both arms and abs. In the same vein, water aerobics is a good way to continue playing sports despite kneecap pain.