Tips On How To Improve Knee Pain

Knee Lunges

Knee pain

Knee pain can be brought on by any daily activity one does. Knee pain is very commonly related to repeated stress on the knee such as walking, hiking, kneeling, bending, etc. You may be struggling with knee pain and are tired of trying to figure out ways you can improve your knee pain. Some things may help here and there but these few tips will help you to improve your knee pain.

Have you been told you just have arthritis and you can’t do anything about your knee pain? Then Listen to Dr. Nick Hunter discuss how to prevent, and what you should do about knee pain:


3 Exercises to Improve Knee Pain

The best thing to do is to strengthen the muscles that support the knee. Before you start to exercise make sure you complete a simple warm-up to get your muscles ready and warmed up to exercise.

The good news is that you don’t even have to do anything with weights if you aren’t ready. You can complete simple exercises to grow your muscles and move on to incorporating weights and bands.

One simple exercise you can do is wall sits. This does not require any equipment, only a wall of something you can put your back on. To complete this exercise you will keep your back and pelvis against the wall and your feet flat on the floor. Then bend down so that your knees are about ninety degrees.

Knee Exercise

If you feel discomfort you do not need to bend down as deep. Hold this squat-like position against the wall for about 10-15 seconds.

Another quick exercise you can do quickly every day is calf raises. Stand facing the back of a chair or couch. Or if it is easier next to a wall to help keep your balance. Slowly raise your heels as high as you can and then lower them, repeating this for 3 sets of 10.

Knee Exercise

Once you feel more comfortable and ready to advance you can do this exercise off of your stairs with your heels off the edge for more depth. Slowly raise your heels up and back down.

Want to know how you can exercise with arthritic hips and knees? Check out our other blog:

This exercise is known as step-ups. Place one foot on the lowest step on your stairs or use a platform. Bend your knee slowly and lower the opposite foot to the floor lightly touching it to the floor and bringing it back up. Repeat 15 times for each leg.

Knee Exercise


Hear From a Past Patient

This is Pattie’s story: It was 4 to 6 weeks of pain. You always imagine it’s going to get better and then you sort of think… “No, this isn’t”. I had been to other physical therapists before and they just give you exercises and you think, “Well I can do these at home.” There wasn’t the caring there or, I felt, the knowledge.

Her knee was in terrible pain and she couldn't walk or get out of the car without pain. Coming to Preferred Physical Therapy the atmosphere was very friendly- you feel like you’re at home! I loved the manipulation part.”

Hear Pattie’s story for yourself:


Staying Fit To Improve Knee Pain

Staying fit can be very beneficial for you and your knees. Your knees take on your weight every day, causing stress and repetitive pressure on them.

Keeping yourself at a healthy weight, eating right, and exercising can help to improve your knee pain. Before you start working out aggressively you have to make sure you increase your leg strength to improve your muscles and decrease knee pain even more.

To receive a free knee pain report on 7 quick and easy ways to stop knee pain click here.

By staying consistent with yourself and living a healthy lifestyle you can improve your knee pain in no time. One thing you must do is stay consistent and be patient. This will not happen overnight.

Many people may get discouraged when they do not see results right away and just live with the fact that they are going to have knee pain for the rest of their lives. YOU do not have to live with pain your whole life, it does not just come as you age.

You can make a change today. Call 623-486-3333 to reach Preferred Physical Therapy, Glendale Physical Therapist today to learn how we can work together so that you can live a pain-free lifestyle away from painkillers and surgery.

Nick Hunter, PT, DPT

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