Knee pain is something that most everyone will experience at some point in their life. While some types of knee pain will appear only temporarily, other forms of knee pain are more persistent. When knee pain reaches chronic levels, some affirmative steps must be taken, whether that means surgery or some other measure. Where surgery is not an option (due to unwillingness, inability, or any other reason), some types of knee pain can be cured through strengthening and stretching exercises.
Instructions
Curing Knee Pain
1. Perform regular stretching activities, according to the experts at FamilyDoctor.org, to loosen up the muscles adjacent to the knee, providing for a greater range of motion and alleviating some of the stress on the knee itself. One basic stretch to perform is a quadriceps stretch. While standing (and holding something for support if necessary), reach down and grab the ankle of the affected leg, bending backwards at the knee until your foot comes into contact (or close to) your glutes. Hold in this stretched position for 10 to 20 seconds and repeat on the other side.
2. Stretch the muscles of the hamstring as well. Stand with one foot on the ground and your other foot on a low, raised surface such as a coffee table or step. While keeping both legs straight, bend forward at the waist, attempting to bring your head to your toes. You should feel a strong stretch down the back of your leg. Hold for 10 to 20 seconds and repeat on the other side.
3. Perform strengthening exercises for the quads and hamstrings to take pressure off of the knee joint itself. While sitting in a chair, maximally contract the muscles (flex them as hard as you possibly can) of the quads (on the front of the leg) and hold for 10 to 20 seconds. Repeat this exercise three or four times per side. To work the muscles of the hamstring, keep your feet flat on the ground and attempt to "pull" your heels towards your body by digging them into the carpet to create resistance. Although your feet should not move, you should feel a tight contraction along the back of your legs. Hold this position for 10 to 20 seconds and release, repeating three or four times in total.
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