Are you troubled by knee pain? Don’t worry; you are not alone Doesn’t matter how old you are. You may be 13 or 65 years old and suffering from knee pain. Torn cartilage or torn ligaments are common symptoms of knee pain. In addition, arthritis, rheumatism, infections and other medical conditions can also cause knee pain. There are several self-care measures you can use to deal with knee pain. This article is going to throw light on several measures of immediate relief.

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knee pain

Before taking care of knee pain, you need to understand what it is. It is easiest to understand this by looking at the symptoms of knee pain.

knee pain symptoms

  • redness and warmth to the touch
  • swelling and stiffness
  • weakness or instability
  • popping or crunching sounds
  • inability to fully straighten the knee

When should you see a doctor?

A doctor’s appointment may be needed if you experience any of the following.

  • You feel like your knee will pop out or is unstable if you put weight on it
  • you have marked knee swelling
  • In addition to pain, swelling and redness in your knee, you also have a fever.
  • you have a major deformity in your knee or foot
  • You have extreme pain in your knee that is associated with an injury
  • you notice an obvious deformity in your leg or knee

exercise for knee pain

If you are looking for knee pain relief, you have come to the right place. This section will take a look at exercises you can do to get relief from knee pain. Remember to warm up before doing these exercises because warming up will reduce your risk of injury, help you stretch and also help you get the most out of your workout. Riding a stationary bike for 5 minutes or more or a 2-minute brisk walk while pumping your arms is a great warm-up.

straight leg raises

This exercise is perfect for knees that require a little extra care to begin with. This exercise will work your quadriceps, which are the muscles on the front of your thigh. This puts very little pressure on your knee, which makes it the perfect exercise to start building knee strength.

  • First of all, lie down on your back on the floor.
  • Kneel down and keep one of your feet flat on the floor.
  • Keeping your other leg straight, raise it to the height of the opposite knee.
  • Do each lift 10 to 15 times for three sets.

hamstring curl

Hamstrings are muscles found in the back of your thigh. You can do this exercise standing on the floor or on a chair. If the exercise is too easy for you, you can add ankle weights. If you’re struggling with knee pain and the exercise is too easy, start slow with a 1-pound weight. You can work your way up to 5 pounds whenever you feel comfortable.

  • Lie straight on your stomach.
  • After this, slowly bring your ankles towards your butt. Squeeze them as much as you can and hold them in that position.
  • Do each curl 15 times for three sets.

prone straight leg raises

In this exercise, you are going to lie on your back keeping your legs straight. You can add ankle weights as you get stronger. There should be no pain in your back while doing this exercise. If your back hurts, raise your leg lower. If your back still hurts, consult a doctor.

  • Begin by tightening the hamstrings of one leg along with the muscles located in your butt.
  • Raise this leg towards the ceiling and keep it there for 3 to 5 seconds. repeat with your other leg
  • Lift each prone straight leg 10 to 15 times and switch sides.

home remedies for knee pain

If you shy away from going outside, this section will walk you through the many different options you can explore to deal with your knee pain from the comfort of your own home. lets start.

use rice

If you are suffering from a strain or sprain, you can use first aid at home. Adopting the acronym RICE will go a long way in treating your strain or sprain.

  • rest
  • snow
  • Pressure
  • Height

Take a bag of ice and apply it on your knee. If you don’t have a bag of ice or a cold compress, you can also use frozen vegetables. You can prevent swelling by wrapping your knee with a compression bandage. Make sure you don’t wrap your knee too tightly. You don’t want to cut off circulation. Lastly, keep your leg elevated while you rest.

tai chio

Tai Chi is incredible at improving balance and flexibility. This ancient Chinese form of mind-body exercise has proven benefits. One study highlights that tai chi is beneficial for people with osteoarthritis. Tai chi will also teach you mental discipline when it comes to dealing with chronic pain.

heat and cold therapy

Use the cold frequently during the first 24 hours after the injury. You can use a gel-style cold pack to reduce pain and swelling. For the heat side of things, you can use a heating pad to rest your knee while bending over. This will help prevent your joint from swelling. Remember to alternate between heat and cold for maximum recovery.

yoga for knee pain

If you’ve underestimated yoga’s ability to help heal knee pain, you’ve been misled. Yoga is a great tool to deal with weak knees and knee pain. Yoga is a great way to get relief from knee pain.

Many asanas in yoga are beneficial for stabilizing the knee as well as strengthening the muscles. Yoga is also great at stretching tight muscles that pull on the outer hips and hip flexors such as the knee. Let us look at some yoga asanas for knee pain.

mountain pose

Mountain pose tracks your knees evenly. It will also force you to engage your leg muscles symmetrically.

  • Begin by touching the heels together with your big toes.
  • Continue by engaging your lower abdominals and pulling your fingers in toward your toes.
  • Open your chest and take deep deep breaths.
  • Be aware of your feet and work to spread your toes and press them evenly to the floor.
  • Center your weight on the arch of your foot and imagine lifting from your inner arch through your ankles through your knees. Engage your quadricep muscles and lift up with your knees. If you feel like you’re locking your feet, micro-bend your knees.
  • Lastly, instead of jamming your legs backwards, stretch your leg muscles up.

triangle pose

Triangle pose is fantastic at strengthening your quadriceps, inner thighs and abdominals. It also stretches the waist, hips and hamstrings.

  • Begin by standing in Mountain Pose. Continue by opening the side of your mat.
  • Turn your right toes forward 90 degrees and your left toes about 75 degrees.
  • Hinge on the right side and go over your foot, keeping your hand on your upper ankle, shin, upper thigh or yoga block.
  • Finally, imagine that you are between two narrow walls and bring your body back into the space with your hips. Engage your feet and draw in your inner thighs along with your knees. Hold this pose for eight breaths and then do the same on the other side.

Hero’s Pose

This is the best knee pain reliever that yoga has. Many knee-related problems can be solved by doing this mudra daily for five minutes. You can sit on blocks or folded blankets or towels if you feel more strain on your knees than you can pull.

  • Begin by kneeling. Next, draw your calf muscles to your side while sitting your hips between your ankles.
  • Lastly, pull your knee up and also pull your buttock meat back and then relax.
  • Stay in this pose for five to eight breaths. If you are able to do so then hold it for a long time.


All the above exercises, asanas and remedies should not be too intense. This is not a hardcore workout session. You are aiming for recovery. Recovery involves not straining your muscles too much because they are in a fragile state. It’s always a good idea to seek professional help if you’re not sure what you’re doing.

Knee recovery is not an overnight solution. This includes incremental progress towards recovery. If you want to see the best results, incorporate a combination of exercise, home remedies and yoga for a quick recovery. All of the above have proven track records when it comes to recovering from knee pain. If any of the above causes you a lot of trouble, consult a doctor.

Frequently Asked Questions (FAQs)

Q. What can cause knee pain without injury?

A:In addition to physical injuries, knee pain can also be caused by underlying medical conditions such as:
– Osteoarthritis
– tendinitis
– bursitis
– Chondromalacia Patella
– gout
– Rheumatoid arthritis (RA)

Q. How can I treat my knee pain?

A:Treatments for knee pain are as varied as the conditions that cause the pain. Each cause of chronic knee pain has a specific type of treatment. These treatments may include:
– physical therapy
– Medicine
– Surgery
– injection
– partial/total knee replacement

Question. When should I see a doctor for knee pain?

A: Make an appointment with your doctor if your knee pain is particularly caused by a forceful impact or is accompanied by:
– Pain and swelling lasting more than 48 hours
– instability or reduced range of motion
– redness, tenderness and warmth around the joint
– If you have had minor knee pain for some time, contact your doctor if the pain is severe enough to interfere with your normal activities or sleep.
Get medical help right away if your knee pain is caused by an injury and is accompanied by:
– a joint that appears deformed
– a popping noise when your knee hurt
– inability to bear weight
– severe pain
-sudden swelling

Q. Is walking good for knee pain?

A:For mild to moderate knee pain, regular exercise maintains and builds the muscles you need to support your knee and maintain functioning.
Weight-bearing exercise such as walking also helps maintain bone health.
Walking is the most accessible form of physical activity and can help you maintain joint health.
Discuss your exercise options with your doctor and physical therapist in any condition that causes knee pain. While walking is recommended for many people, it may not be suitable for you.

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