EXERCISES FOR KNEE PAIN

Different structures can be responsible for knee pain – for example, muscles, tendons, ligaments, cartilage, menisci, etc. You can feel the pain on the front, back, inside, outside, or all over the knee. Persistent complaints, in particular, often have similar causes. Tension changes in the muscles and fascia around the knee joint as well as weakness in the glutes, the quadriceps and the muscles on the back of the thigh often strain the knee joint during everyday and physical activities. We will show you which exercises you can use to alleviate or eliminate your knee pain.

Do you have what doctors call “runner’s knee”? You will find specific knee exercises here.

Perform these knee exercises three to five times per week for optimum results. If you don’t have a lot of time, choose at least one exercise from each category.

Myofascial self-massage for knee pain

You can release adhesions and tension in the muscles around the shoulders and fascia with knee exercises for myofascial self-massage. This regulates the tensile forces on the joint and reduces one-sided strain.

Knee fascia massage: loosens up the front of your thighs

Lie on your stomach with the front of your thighs on the BLACKROLL® so that it is in the middle of your thigh. Now push and pull with your opposite leg and back and forth with your arms on the roll so that it rolls along the muscles on the outside of your thigh.

Time: one to two minutes per side

Sets: one

Tip: this knee pain exercise helps relieve tension in the muscles on the front of your thighs.

Knee fascia massage: loosens up the back of your thighs

Lie down with the back of your thighs on the BLACKROLL® so that it is in the middle of your thigh. Now push and pull with your opposite leg and back and forth with your arms on the fascia roll so that it rolls along the muscles on the back of your thigh.

This exercise helps relieve tension in the muscles on the back of your thighs.

Time: one to two minutes per side

Sets: one

Tip: if you want to intensify the pressure during this knee pain exercise, place your free leg over the leg you will be using.

Mobilization and stretching exercises for knee pain

Mobilization and stretching exercises help to reduce mobility restrictions in the knee joint, so that it becomes fully mobile again. These knee exercises are therefore important in order to use the entire function of the joint.

Knee pain exercise: stretches the muscles on the front of your thighs

Lie on your side on the floor. Bend your lower leg at the hip and knee joint so that you are stable. Now grasp that leg at the ankle with the arm that is on top and pull the heel toward your buttocks. You will now feel a stretch on the front of your thigh. Repeat the stretch with the other leg.

Time: one to two minutes per side

Sets: one

Tip: push your hips forward a little to increase the stretch.

Activation and strengthening exercises for knee pain

These knee exercises to activate and strengthen the muscles help stabilize the knee joint and thereby reduce strain. They also help to regain full performance. Perform the following exercises only when you can do them without experiencing any pain.

Knee pain exercise: strengthens your glutes

Lie on your back on the floor and bend both legs with your feet on the floor. Put a BLACKROLL® LOOP BAND around your thighs close to your knees and add tension by spreading your legs. Now raise your buttocks until they are in line between your knees and shoulders. Only your feet, shoulders and head should be touching the floor. Now guide your buttocks back toward the floor in a controlled manner without touching the floor.

Repetitions: 10 to 15

Sets: two to three

Tip: engage your glutes and abdominal muscles throughout the exercise.

Knee pain exercise: strengthens your leg muscles

Put a BLACKROLL® SUPER BAND around your feet and shoulders. Cross your arms, put your hands on the opposite shoulders, and stretch your elbows forward. Now, with your upper body upright, move your buttocks back and down until you reach about 90° in the knee joint. Then push yourself back up to the starting position.

Repetitions: 10 to 15

Sets: two to three

Tip: this knee exercise helps in particular with strengthening the muscles on the front of your thighs. It also works the other leg and core muscles.

Your BLACKROLL® products for the exercises for knee pain:

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