Two of the most common causes of chronic knee pain are osteoarthritis and injury, although there are many other reasons why you might feel pain in the back of your knee. No matter the cause, though, chronic knee pain can be difficult to manage, as most movements you do with your body require some amount of knee strain.
If you’re looking to improve pain in the back of your knee and aren’t so eager to start relying on pain pills every day, try performing these six simple exercises to strengthen the muscles around your knees and increase flexibility.
1. Hip Bridges
A basic hip bridge starts out by lying flat on your back, with your knees bent and feet flat on the floor near your buttocks. Starting with your tailbone and ending at your shoulders, imagine your spine like a strand of pearls, and gently lift each section of your back one at a time. Your hips should be in line with your knees, which should be in line with your ankles. Hold this position for 30 seconds or so, then slowly roll your spine back down on the ground, this time starting with your shoulders and ending with your tailbone. Repeat this exercise in sets of three.
2. Lateral Band Walks
For this exercise, you’ll need a looped resistance band. Place the band around both ankles and stand with your feet hip-width apart and your hands on your hips. Take a lateral (sideways) step with one foot, large enough to feel the resistance from the band. Take five to ten steps with the same foot, and then repeat with the other.
3. Balance Exercises Always Help Relieve Knee Pain
Balance exercises are important for so many reasons, including providing added ankle support, which, in turn, supports your knees. These exercises can also help to prevent falls, which can make knee pain even worse.
Start by standing straight with your feet about hip-width apart. Engage your core and slowly bend your right leg backwards and hold onto it behind you with your right hand. At the same time, hold out your left arm straight in front of you. Hold for 10 to 20 seconds, then switch legs.
This exercise not only helps you work on your balance, but it also stretches your quadriceps, which can help to better support your knees and relieve pain in the back of your knee.
4. Hamstring Stretch
To stretch your hamstrings, which are the muscles that run on the backside of the upper thigh, start by lying on your back with your left leg stretched straight out in front of you. Wrap a resistance band or towel around your right foot and gently pull it upwards, toward you. As you do this, try to keep your hips in line with your shoulders and your back planted firmly on the ground.
Don’t push this stretch, though. Only go as far as you can without experiencing extreme discomfort or pain. As you continue to perform this stretch on a regular basis, you should start to notice that you can go farther and farther and the pain in the back of your knee is subsiding.
5. Calf Raises
Calf raises are another stretch that can help to provide added support for the knee. To do this stretch, you’ll need a chair or wall to use for balance. Start by standing facing the chair or wall with your feet hip-width apart, flat on the ground. Slowly lift your heels up off the ground so that you’re standing only on the balls of your feet. Hold for a few seconds, then come back down and repeat.
Why Pair Exercise with Enduras to Relieve Pain in The Back of Your Knee?
If you’re battling knee pain, the thought of exercising or stretching might make you cringe. But the more you keep your knees moving and strengthen the surrounding muscles, the better you’ll feel. To help alleviate pain while you exercise, try applying Enduras Recovery Cream directly to your knee or anywhere else that you’re experiencing pain. This gentle, non-steroidal cream contains a blend of essential micronutrients and an anti-inflammatory ingredient to help relieve pain and stiffness without any scary side effects. So you can apply Enduras before, during, and after exercising to maximize your comfort and help you get back to enjoying the activities you used to love!
About the Authors
William Goolsbee has spent his career in Life Sciences including leading roles in drug development in immunology and genetic medicine. Recent senior positions include Chairman of the Board at Sarepta Therapeutics and Founder and CEO at Metrodora Therapeutics.
Dr. Gil Price
Gil Price M.D. is the Chief Medical Officer at the Propharma Group, where he provides medical supervision for all clinical trials. He previously served as the Chief Executive Officer of Drug Safety Solutions, where he oversaw safety monitoring for drugs in clinical development. Dr. Price also served as the Director of Clinical Development at Medimmune Oncology and Director of Medical Affairs at Glaxo.