If you’re experiencing knee pain, your instinct may be to park it on the couch with your leg propped up on a pillow and avoid any kind of movement completely. While you certainly don’t want to put unnecessary strain on your knees, there are movements that can work in your favor instead of against you, helping with healing and minimizing pain. In terms of why knee pain can happen in the first place, Aaron Keil, PT, DPT,who is a clinical associate professor at the University of Illinois Chicago College of Applied Health Sciences Department of Physical Therapy, says that he treats runners more than any other population of people. “It can happen with overtraining, ramping up the mileage in too short of a time,” he says. Physical trainer Danielle Weis, PT, DPT, OCS, says that strength imbalances and improper control of movement can also cause knee pain. “This can lead to common conditions like Iliotibial Band Syndrome, where the IT Band on the outer side of the knee becomes inflamed and painful, or Patellofemoral Pain Syndrome, where inflammation and pain present in the front of the knee on the underside of the knee cap,” she says. She adds that people who are young or old, active or sedentary can all experience knee pain. “The best way to prevent knee pain is to have well-rounded, full-body strength and flexibility,” Dr. Weis says. Similarly, when you experience knee pain, strength training moves, flexibility exercises, and stretching can all help with pain. See eight moves to try below to put this into practice.
Strength exercises for knee pain
1. Lateral leg lift
While the connection may not seem immediately obvious, Dr. Keil says that focusing on the hip can help ease knee pain. “Hip abductors, which help move legs out to the side, serve as shock absorbers for the hip. This helps decrease the load on the knees,” he explains. Because of this, hip strengthening moves can help eliminate knee pain. One hip strengthening move he recommends is a lateral leg lift. Do this by standing on your right leg with your left foot slightly off the ground. Keep your back straight and knees slightly bent. Lift your leg slowly off the ground as high as you can. Lower it back down and repeat. Then, switch legs. Lateral leg moves can also be done lying down. “You can also use a resistance band to make it harder,” Dr. Keil says.
2. Piriformis stretch
This is another stretching move that targets the hips, which ultimately will help with knee pain. “Stretching the hips, thighs, and lower legs are helpful for preventing and treating knee pain,” Dr. Weis says. “The goal is to maintain muscular and joint flexibility both around the knees and in other joints that support the knees.” To do this stretch, Dr. Weis says to lay on your back and bend one knee, planting your foot flat on the ground. Then, cross the other leg to rest your ankle over the planted knee so this leg is now resting in a rotated position. From here, grab your planted side thigh and use your arms to pull up—this will cause a stretch in the rotated hip. Hold for between 30 and 60 seconds as you breathe and relax into the stretch.
3. Hydrant
This is another strength exercise Dr. Weis recommends for knee pain. Here’s how she says to do it: Lay on your side with knees bent to 90 degrees. The bottom leg stays planted the whole time. Lift the top leg straight up, keeping the knee and ankle in line. Lift as high as is comfortable and then slowly lower down. Focus on not letting the hips roll forward or backward as you lift your leg. Do 10 to 15 reps.
4. Side step
Dr. Keil says that it isn’t just static stretching that is good for knee pain; dynamic stretching can be helpful too. One example of this that Dr. Weis recommends is a side step. Do this move by getting into a mini squat position, with knees bent and butt sitting back into the squat. Step sideways for 10 steps one way and then 10 steps the opposite way, taking care to keep butt back and not let your knees travel over your toes as you move. You can add a resistance band to make it harder. “This exercise works best with a resistance band, but can easily be done without one,” Dr. Weis says.
5. Calf stretch
“Flexibility is huge for any exercise endeavor. It’s important to make sure you’re as flexible and as strong as you need to be,” Dr. Keil says. It’s also something many runners may skip out on. One flexibility move to try is a calf stretch. Place your hand against a wall or chair and stagger your feet, with one leg slightly in front of the other. Bend your front knee and keep your back leg straight. Slowly bend your elbows and front knee, moving your hips forward. Hold for 30 to 60 seconds and then switch legs to stretch your other calf.
6. Quad and iliopsoas stretch
This move helps increase flexibility in the thighs and hips and is one Dr. Weis recommends for knee pain. To do it, lay on your back with one leg hanging off the side of a couch or bed and the other foot planted to stabilize and prevent you from rolling or falling. Try to keep your low back in contact with the surface and avoid arching your back. Let gravity pull the hanging leg down, stretching the front of the hip and thigh. To add an extra stretch to the front of the thigh, use a belt or towel to pull the hanging ankle backward. Hold for 30 to 60 seconds.
7. Bridge stretch
Dr. Keil likes bridge stretch because it stretches the hips, glutes, and hamstrings—all of which help with stability and reduce load on the knees. Get into bridge stretch by lying on your back with your knees bent. Lift your butt off the ground and hold for 30 to 60 seconds.
8. Cross friction massage
While not a “move” per se, Dr. Keil says a cross friction massage can help ease knee pain. Do this by using your thumbs to apply pressure on either side of the knee, moving the thumbs from the top of the knee to the bottom. Continue for between five and 10 minutes before moving on to the other knee. While these exercises can help with knee pain, it’s extremely beneficial to work with a physical therapist who is trained on getting you back up and running (literally) in no time. “Knee pain is not something anyone has to live with,” Dr. Keil says. “What’s most important is seeking out the help you need and not giving up.” Next up, find out if essential oils can help with pain.
Sources
Aaron Keil, PT, DPT, clinical associate professor at the University of Illinois Chicago College of Applied Health Sciences Department of Physical TherapyDanielle Weis, PT, DPT, OCS, physical therapist, orthopedic clinical specialist, and running technique specialist
