The Best and Worst Exercises for Bad Knees – 9 Proven

Knee injuries are common among athletes, particularly dancers and runners. Most people will experience knee pain at least once in their lives. There are several causes for knee pain, including arthritis, injury to the ligaments or cartilage, tendonitis, bursitis, an infection, and a tumor. You must know about the best and worst exercises for bad knees before you start.

Exercise can work like medicine for chronic and transient knee pain, but in some cases, it works better than medicine. According to New York Hospital – Cornell Medical Center experts, “Strengthening the muscles around the joint reduces the pressure on the knee, thus reducing the chances of injury.”

Common Causes of Knee Pain

A variety of factors can cause knee pain. The three most common causes are PFPS, injury to the ligaments or cartilage, and tendonitis.

• PFPS is due to overuse or misuse of the knee. The pain is usually described as an ache deep in the joint, which worsens when participating in physical activity. The pain can also be increased when the knee is bent and repeatedly straightened, such as when getting up from a chair.
• An injury to the ligaments or cartilage in the knee results in immediate pain and swelling. A torn ACL (Anterior Cruciate Ligament) or MCL (medial collateral ligament) is an example of a knee injury.
• Tendonitis occurs when the tendons around the knee become inflamed due to overuse and irritation. The pain begins gradually and gets worse as physical activity continues.

Exercise: Why it Matters

Knee exercises help reduce pain and strengthen muscles, which helps prevent future injuries. Stretching, weight training, and cardiovascular exercises are beneficial for treating knee pain.

• Stretching helps reduce tightness in the muscles around the knee, increasing pressure on the kneecap if it is misaligned or not adequately supported by other muscles.
• Weight training increases muscle strength, which supports the knee and helps prevent future injury.
• Cardiovascular exercise, such as running or cycling, strengthens the heart and other leg muscles. This increases overall strength and improves balance and coordination, which can reduce injuries to other parts of the body.

Best and Worst Exercises for Bad Knees:

1. Best Exercises for Knee Pain

1.1 Calf stretches
(for PFPS) Stretch the muscles in your lower leg-the calves-by standing with one leg on a step and bending the other knee, keeping your heel on the ground. Bend forward at the waist until you sense a stretch in your calf muscle. Hold for 30 to 35 seconds and repeat three times.

1.2 Leg extensions
This type of weight training exercise works the quadriceps and hamstrings, the muscles in the front and back of the thighs. Set up two chairs about one stride apart or one leg’s length away from each other. Stand on only one leg and place your hands on the chairs for support. Lower your body as comfortably as possible, keeping your other leg outstretched. Press through the heel of the down leg until it is fully extended. Repeat 10-15 times for two sets with each leg.

1.3 Scissor kicks
This exercise works many leg muscles, particularly those around the hips and thighs. Lie on the ground with both legs straight out in front of you. Keep one leg straight and curve the other knee, placing that foot near your hip. Tighten the stomach muscles and lift the straight leg about 6 inches off the floor while lifting the bent knee 6 inches off the ground. Cross the lifted leg to tap or lightly touch the other bent knee. Keep your head and shoulders on the floor while you perform this exercise. Repeat ten times for two sets with each leg.

1.4 Side leg raises
This is a great way to build strength in the hips, thighs, and core stability. Lie on your left side, supporting yourself up with your left elbow. Rest your head on your left hand. Keep your legs straight and together, and then raise the right leg about 12 inches off the floor. Lower the leg under control to start position if just one rep, or lower it down if performing complete reps. Perform 10-15 reps with each leg for two sets, resting for 30 seconds before switching sides.

Knee exercises do not have to be complicated or painful. Try these simple stretches and weight-training exercises twice a week. Stretching before exercise helps muscles move through their full range of motion, preventing injury and increasing strength and endurance. Warm up for at least five minutes to get your blood flowing and your joints prepared to move through their entire range of motion.

2. Worst Exercises for Knee Pain

2.1 Squats– This great exercise works the quadriceps, hamstrings, and glutes, supporting the knee. Stand with your feet about shoulder-width apart to squats and your toes turned slightly outward. Slowly lower your body as if sitting back in a chair until your thighs parallel the floor. Pause at the bottom of the movement for one second, then slowly raise yourself to the starting position. When lowering your body, keep your back straight and focus your gaze slightly in front of you. Keep the movement controlled but slowly. Repeat 10-15 times for 2-3 sets with each leg.

2.2 Knee Extension -This exercise works the quadriceps, which run along both sides of the thigh and help support the knee. You can do this exercise in a seated or standing position, whichever suits you best. Use a resistance band and anchor it to a secure spot on the floor at ankle level. Place your right hand against your chest and grasp the band’s top in your left hand. Keep both legs straight without locking your knees, and slowly pull the band toward you until both arms are fully extended. Slowly resist the band back to the starting position. Repeat 10-15 times for two sets with each leg.

2.3 Calf Raises – This exercise works the gastrocnemius and soleus muscles, which run along the backs of your lower calves and help support your knees. Stand about two floors in front of a sturdy chair or bench, and face away from it. Slowly lean ahead to place your hands on the top of the chair with just one foot between them behind you. Keep that leg straight while keeping both heels pressed into the floor. Lift your body onto your toes, hold for two seconds, then slowly lower down so your heels rest on the floor again. Repeat 10-15 times for two sets with each leg.

2.4 Side lunges – This exercise works the quads, glutes, and hamstring muscles, all of which help support your knees. You are standing upright while holding the resistance band below shoulder height to your right side to do this exercise. Step out to the right side about three feet with your right foot. Keep both knees straight but not locked, and slowly lower your body until you feel a stretch in the front of the left leg. Hold for two seconds, then push through your heel to raise yourself to a standing position. Repeat 10-15 times on each leg for two sets.

2.5 Balance/Coordination Exercises
These exercises improve balance and coordination, which can help prevent falls and knee injuries. To do these exercises, stand with your feet shoulder-width apart and focus on a specific point in front of you at eye level for 30 seconds to one minute. Repeat three times and switch sides.

The worst exercises put repeated pressure on the knee, such as deep squats or running.

Managing Knee Pain: Effective Strategies for Relief and Prevention

Knee pain can significantly impact daily activities and hinder overall quality of life. This topic will explore practical strategies for managing knee pain, including both relief techniques and preventive measures to minimize future discomfort.

i. RICE Therapy for Acute Knee Pain:

• Rest: Avoid putting excessive weight or strain on the affected knee and give it time to heal.
• Ice: Apply ice packs or cold compresses to reduce inflammation and relieve pain. Aim for 15-20 minutes every few hours.
• Compression: Use a compression bandage or knee brace to support and reduce swelling.
• Elevation: Prop up the leg on a pillow or cushion to help reduce swelling and promote blood circulation.

ii. Physical Therapy Exercises:

Engaging in specific exercises recommended by a physical therapist can help strengthen the muscles around the knee, improve flexibility, and provide stability. Exercises may include gentle stretches, resistance training, and balance exercises.

iii. Weight Management:

Maintaining a healthy weight is crucial for reducing stress on the knee joints. Excess weight can contribute to increased pain and inflammation. A level diet and regular exercise can help achieve and maintain a healthy weight.

Last Thought

Taking care of your knees is essential. Rest, ice, compress, and elevate to reduce pain and swelling. Are exercises recommended by a therapist? Keep a healthy weight and choose gentle activities. Wear supportive shoes and try different pain relief methods. Be careful to avoid injuries. Take these steps to care for your knees and prevent future problems.