Knee Pain Exercises

knee pain

Knee Pain Exercises

Following on from our article on Knee Pain exercises in relation to Uphill Running.

We now continue with exercises to help alleviate knee injuries. This comes to play due to the fact an athlete on our program had a knee injury playing an unscripted game of basketball and another former athlete ended up with knee problems while in College.


Strengthening exercises

  1. 0:53 Wall sits
  2. 1:37 Forward lunges
  3. 2:15 Side lunges
  4. 2:47 Reverse lunge
  5. 3:24 Controlled sits
  6. 4:14 Single-leg squats
  7. 4:49 Step-ups
  8. 5:31 Single-leg Romanian deadlifts
  9. 6:11 Bridges
  10. 6:44 Hip thrusts


  1. Half squat. Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.
  2. Calf raises.
  3. Hamstring curl.
  4. Leg extensions.
  5. Straight leg raises.
  6. Side leg raises.
  7. Prone leg raises.

How do I get rid of upper knee pain?

Quadriceps or hamstring tendonitis is one of the more frequent reasons for pain in the upper knee, which may truly seem like it is above your knee pain. Brought on by overtraining or exercising improperly.

Tenderness, swelling, and an uncomfortable discomfort while your leg is moving and your kneecap is bending are possible symptoms.

Resting the injured leg and later attempting some modest stretching and exercise helps treat these issues.

The term “runner’s knee” undoubtedly refers to a variety of injury kinds, signs, and causes. Consider scheduling a session with one of our physiotherapists if you’re still unsure of the precise cause of your knee discomfort to receive a complete diagnosis.


Top 10 Main Causes of Knee Pain


1) Runners Knee

knee pain

One of the most typical reasons for knee discomfort in the region of the front of the knee is this. Don’t let the name mislead you. This impacts both sedentary and active individuals. Flat feet, issues with kneecap movement, and muscle imbalance are a few of the causes. Swelling, pain on stairs, and soreness over the kneecap are the most typical symptoms. Within a few months, it normally settles.


2) Chondromalacia Patella

One of the most frequent reasons for knee discomfort in active young people and female athletes is this. Causing the cartilage that lines the rear of the knee cap harm. It causes front-of-knee pain, especially after prolonged sitting or when going downstairs, and can make the knee produce odd noises when it moves.


3) Osgood Schlatters

Teenagers, particularly men, get knee discomfort from this source most frequently. Because the bones are expanding more quickly than the muscles, which causes friction, it typically appears following a growth spurt. A bony bump could develop right behind the patella as a result of this. The settling process can take a few weeks to two years.


4) Arthritis

Arthritis is bringing on most knee discomfort in those over 50. Deterioration of the cartilage lining the joint,  results in bone-on-bone contact. It can make daily activities like walking and ascending and descending stairs difficult and result in pain, edema, weakness, and limited movement. Arthritis progresses through 3 stages. Depending on the disease’s severity, many treatments are available, ranging from exercise to surgery.


5) Bursitis of the Knee

This causes the bulk of knee pain in those over the age of 50. Degradation of the cartilage that lines the joint, resulting in bone-on-bone contact.. It can make daily activities like walking and ascending and descending stairs difficult and result in pain, edema, weakness, and limited movement. Arthritis progresses through 3 stages. Depending on the disease’s severity, many treatments are available, ranging from exercise to surgery.


6) Bakers Cyst aka Popliteal Bursitis

The most common site of posterior knee soreness and inflammation is the popliteal bursa, which is positioned behind the knee joint. Although it can occur after any type of knee injury, it is most commonly caused by fluid from arthritis or a cartilage tear pouring into the bursa and causing it to enlarge.


7) Housemaids Knee Pain aka Prepatellar Bursitis

Once more, don’t be deceived by the name. These days, the people who are affected the most are tradespeople who spend a lot of time kneeling,  such as roofers and carpet layers.
Prepatellar bursa edoema is brought on by prolonged kneeling or, less frequently, a blow to the front of the knee. Pain at the front of the knee, swelling (again, like a soft orange), and
difficulty walking, bending the knee, and kneeling are the most typical symptoms.

8) Jumpers Knee aka Patellar Tendonitis

This prevalent cause of knee pain generally affects athletes who jump and/or kick a lot. The patellar tendon, which is located just below the kneecap, is put under a lot of strain during these activities, leading in tiny rips in the tendon.. This causes the tendon to become weaker and more vulnerable to subsequent harm. The most typical signs and symptoms include knee stiffness in the morning and soreness right below the kneecap, especially after extended periods of rest or activity.


9) Iliotibial Band Syndrome aka ITBS

Runners frequently experience this, which is the most typical reason for knee discomfort on the outside (lateral) side of the joint. The iliotibial band attaches to the knee and runs down the outside
of the thigh. Inflammation and soreness are brought on by excessive friction on the band,
which can be brought on by things like muscular imbalance, overdoing it on the running, or running uphill.

10) Osteochondritis Dissecans

One of the less frequent causes of knee pain is this. Parts of the bone with less blood flow have loose cartilage and bone pieces that fall off. Although it can affect any joint, the knee is the one that is most frequently impacted.
In addition to knee  pain, it may result in edoema, a locking or clunking sensation in the knee,
and reduced range of motion.





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