Exercises for knee pain
Supportive for prevention and pain relief
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.
Your knee pain exercise program:
- Myofascial self-massage
- Triggering deep stress points
- Mobilization and stretching exercises
- Exercises for activation and strengthening
3-5 times a week
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.
Get well soon!
Do the knee pain exercises also as pain prevention.
Do you suffer from “runner’s knee”? You will find specific knee exercises here.
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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.
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.
Releasing deep muscle tension associated with knee pain
After the myofascial self-massage, you can trigger deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. During these knee exercises, find the most tender spot. If you are sore the next day, be sure to take the day off.
Knee pain trigger exercises: relieves tension in the muscles on the back of your thighs
Place the trigger on the floor and sit with your legs extended. Put one leg on the trigger and start triggering the individual tender point.
Knee pain trigger exercise: relieves tension in the muscles on the front of your thighs
Start in the prone position and place the trigger on a tender area in the thigh. When the pain subsides, you can start to lift your heel to your buttocks and then straighten your leg again.
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.
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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 LOOP BAND around your thighs close to your knees and add tension by spreading your legs.
Knee pain exercise: strengthens your leg muscles
Put a SUPER BAND around your feet and shoulders. Cross your arms, put your hands on the opposite shoulders, and stretch your elbows forward.
Maybe you’re only too familiar with knee pain – especially if you’re a sportsperson.
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Exercises for runner’s knee
Loosen hardened calves
Achilles tendon pain exercises
Hip pain exercises
Lumbago exercises
Herniated disc exercises
Neck Pain Exercises
Exercises against chest pain
Shoulder pain exercises
Exercises for the thoracic spine
Heel spur exercises
Impingement syndrome exercises
Tennis elbow exercises
Jaw pain exercises
