Fix knee pain and prevent injuries with 5 exercises: physical therapist

• If you have knee pain or injuries at the gym, it could be from sitting all day.
• Exercises that strengthen and stretch the leg muscles effectively will help protect the knees.
• For healthier joints, aim to move regularly and work on your balance and stability.

Simple exercises can help prevent knee pain from disrupting your routine, according to a physical therapist.

Andrey Simeonovski, a doctor of physical therapy, recently spent a week in Kathmandu as part of Operation Walk, helping to rehabilitate patients who had knee replacement surgeries.

He said a major drawback from experience is that constantly putting your body through the same movements can cause problems, whether you’re sitting all day or doing repetitive physical tasks.

“It’s a variety of movements that are important for your health in your body,” Simeonovski said.

Here are some exercises that give your joints a range of motion to strengthen the surrounding muscles. As always, it’s best to work with a qualified trainer, or talk to a doctor first if you have existing injuries.

Lateral “monster walks” can relieve knee and back pain

Resistance bands are an excellent tool for strengthening the muscles that help stabilize the knee joint.

Simeonovski said a common exercise he uses for his knees, hips and back is the “monster walk,” stepping from side to side with a band around the legs or feet.

The band provides tension to engage the glutes, which can be underdeveloped from sitting all day, so firing them helps stabilize the rest of the body.

“It reduces the strain on the lower back,” Simeonovski said.

Quad stretches help take pressure off the knees

Knee pain can often result from tightness in the quads, which then pull on the knee and create problems, according to Simeonovski.

Similar stories

A bed stretch can help stretch and loosen the quads while opening up the hip flexors.

Simeonovski usually recommends one raised the stretch version, which is easier on the knee:

Rest one knee on a bench or box next to the wall. Bend that knee as you move your foot and upper leg to lean against the wall.

If it’s painful, ease the stretch, especially if you have an injury.

Simeonovski said the best way to avoid injury is to pay attention — if something is painful enough to distract you, or if you stop exercising and the pain persists, don’t continue.

“Lingering pain is a red flag,” he said.

Mushroom curls can protect your knees from injury

Simeonovski said the hamstrings, the muscles at the back of the leg, are often overlooked. We tend to focus on the quads in the front of the foot. But this can increase the risk of ligament damage in the knee because the quads can put too much pressure on the ACL without the hamstrings to counteract it.

To strengthen hamstrings, try Nordic hamstring curls.

Start in a kneeling position with your legs secured (you can use a special mat or stool, tuck them under a bed or other furniture, or have someone hold them). Keeping your torso, hips, and shoulders in a straight line, slowly lower yourself to the ground, landing on your hands as if at the end of a push-up.

This exercise can be challenging. If you feel like you’re out of control, use a resistance band secured behind you to help offset some of your body weight. This will facilitate movement.

Hop-ups strengthen the knee and help correct imbalances

One of Simeonovski’s main exercises for improving lower body strength and joint health is the deadlift.

Stand in front of a stool, bench, box, or step and place one foot on the raised surface. Pressing that leg, lift your body up the stairs and then return to the starting position. Repeat, alternating the starting leg.

Deadlifts are low-impact and work the pectorals, hamstrings and quads, as well as core muscles. Alternate sides can also help improve your balance.

Go slowly and gradually increase the weight, length or intensity as you become comfortable with the exercise. Squats and lunges provide similar benefits, but may need modification if you have an existing injury.

Simeonovski said he prefers these moves to exercises like knee extensions, which aren’t necessarily bad for your joints, but don’t offer as much stability.

Rotational exercise helps offset the damage from sitting

Tightness in one area can cause a chain reaction and create pain and problems elsewhere.

For example, back problems can exacerbate the strain and pressure on the knees.

That’s why Simeonovski recommends the open book exercise for patients who have knee pain and spend a lot of time sitting. It doesn’t directly involve the knees, but it can improve overall mobility.

Lie on a mat or floor with your knees and hips bent at 90 degrees and your arms out in front of you. Slowly roll your upper arm up and across your body as far as you can, gently twisting your spine. Return to the starting position and repeat, making sure to perform the exercise on both sides.

You can also do a similar twist from a half-kneeling position.

Take movement breaks throughout the day

The key to strengthening and protecting your joints is consistency, especially if you sit all day, according to Simeonovski.

Find opportunities to get up and move around at regular intervals, setting an alarm if necessary to remind yourself to take a stretch break, take a short walk, or otherwise give your body break from repetition.

“Staying in one position is a long-term problem,” he said.