Below are exercises that can be conducted to relieve knee pain. Do not perform these exercises after surgery. These are general exercises. Consult your doctor about what exercise program will best suite your needs.
1. Hamstring Stretch: This stretch will increase your range of motion in your leg. Lay down on your back as shown in the picture. Take a resistance band and place the bed of the band on your right foot. Use the band to raise your leg that is fully extended. Hold for 10-20 seconds. Repeat with left leg. Complete two sets per leg. 1
2. Seated Hip March: The purpose of this exercise is to strengthen your hip and thigh muscles. Sit-up straight in a non-moving chair. Kick your left foot back slightly shown in the picture. Keep your toes on the floor. Lift your right foot off the floor with your knee bent. Keep right leg in the air for 3-5 seconds. Slowly lower foot. Repeat on left leg. Complete two sets of ten repetitions. 1
3. Pillow Squeeze: The purpose of this exercise is to strengthen your adductors (inside of your legs) to increase the support of your knees. Sit in a non-moving chair. Place a pillow between your knees. Squeeze knees together. Hold for 3-5 seconds. Relax. Do two sets of ten repetitions. To make harder, lay on back and complete same as before. 1
4. Side Leg Raises: Stand upright and hold the back of a chair for balance. Place your weight on your right leg. Stand tall and lift your left leg out to your side. Keep your lifted leg straight. Hold for 3-5 seconds. Slowly lower leg. Complete two sets of ten repetitions. Switch legs. 1
5. Walking: The purpose of walking is to relieve knee joint pain, improve posture, strengthen leg muscles, and improve flexibility. Consult your doctor to make sure this program would be good for you. 1
6. Biking: The purpose of biking is to relieve knee joint pain, strengthen leg muscles, and improve functionality. Consult your doctor to make sure this program would be good for you. 1
1. "Slideshow: Exercises for Knee Osteoarthritis and Joint Pain." WebMD. WebMD, 1 Jan. 2014. Web. . <http://www.webmd.com/osteoarthritis/joint-injections-13/slideshow-knee-exercises>.