Knee pain can affect individuals of all ages and activity levels. Whether your discomfort is caused by overuse, an injury, or a chronic condition, building strength and stability in the muscles and ligaments surrounding your knee can help reduce pain and prevent future issues. Keep reading to learn a few common causes of knee pain, and three exercises for knee stability to ensure you are strong and mobile!
Causes of Knee Pain
Knee pain can arise from various conditions and injuries. Here are a few common causes:
- IT Band Syndrome: This condition occurs when the iliotibial (IT) band, a thick band of tissue running down the outside of the thigh, becomes tight or inflamed. It often leads to pain on the outer side of the knee, especially during activities such as running or cycling.
- Patellar Tendonitis: Often referred to as “jumper’s knee,” patellar tendonitis is caused by repetitive stress to the patellar tendon, which connects the kneecap to the shinbone. This condition results in pain at the front of the knee, typically exacerbated by jumping or running activities.
- Direct Injury: Trauma to the knee, such as from a fall, collision, or sudden twisting motion, can result in significant pain. Common injuries include ligament sprains, meniscus tears, and bone bruises, all of which can lead to long-term discomfort if not properly addressed.
Exercises For Knee Stability
Understanding the underlying cause of your knee pain is important for finding the most effective path to relief. Alongside professional treatment, targeted exercises can help improve knee function and prevent further injury.
*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.
1) Quad Foam Roll
- Place the foam roller on your thighs and balance on your elbows in a plank position.
- Brace your core and avoid arching or rounding your low back or lumbar spine.
- Roll from just above the kneecaps to right below the hip area. Lookout for tender areas.
- Once you locate a tender area, hold for 10 – 20 seconds or until the pain lessens, then move to another tender area.
- To place a greater emphasis on one leg, cross the back leg over the other leg or simply shift your body weight to one side.
- To isolate the inner portion of the quads, widen your legs and rotate your feet out.
- To target your outer quads, bring your legs together, touch your toes and rotate your heels out.
- Perform this for up to 2 minutes.
2) Hamstring Stretch with Band
- For this exercise, you will need a resistance band.
- While lying face up, begin by placing the band under your foot.
- With the band securely placed, raise your leg up by flexing the hip and knee.
- The foot will be slightly flexed with your toes pointing towards you. This is the starting position.
- Slowly straighten the knee by pushing your heel towards the ceiling.
- You will feel a stretch in the back of your thigh/hamstring.
- Hold the stretch for 30 – 45 seconds, then return to the starting position.
- Complete 3 sets of 30 – 45 second holds, twice a day.
3) Banded Glute Bridge
- Lie on your back with your knees bent and place an elastic band right above your knees.
- Find your pelvic tilt by rotating your hips or pelvis back to where your lower back will be touching the ground.
- To make sure you are doing this correctly, you can place your fingertips right inside of your hip bones and you should feel some activation right under your fingertips to where your abdomen is getting tighter.
- Hold that position.
- Push out against that elastic band with your knees, squeeze your glutes, and then lift towards the ceiling.
- Hold that pelvic tilt as you push out against that elastic band, hold at the top, and then slowly come back down.
- Relax and return to neutral and then find your pelvic tilt again and repeat.
- Perform this exercise daily, completing 3 sets of 12.
Airrosti Stops Knee Pain Fast
If exercises or stretches aren’t doing the trick and you’re still suffering from nagging knee pain, schedule an appointment with an Airrosti Provider!
At Airrosti, our Providers will help treat your pain at the source through hands-on manual therapy and an active rehab plan to get you back on your feet, with most injuries being solved within an average of 3 visits (based on patient-reported outcomes).
For more information, call us at (800) 404-6050.
Read our Medical Disclaimer here.
