Knee Pain Exercises

Knee Pain Exercises

1. You should perform the Low Back Stretch Exercise and

Hip Circles Exercise

2. You should perform the Pillow Press exercise. You’ll begin in a standing position. Look down at your kneecaps; both of them should be linearly aligned with your shinbone. If you find that either knee is positioned outwardly or inwardly in relation to the shinbone line, you’ll need to sit in a chair for the exercise.

- For outwardly positioned knees, sit in a chair. Your toes should be pointed straight ahead, with your feet flat on the floor. Your thighs should be in alignment with your hips, with your hips bent in. Your knees should be bent to 90 degrees and directly over your feet. Place a firm pillow directly between your knees and press the pillow for ten seconds before relaxing (Figure 200). You may perform up to three sets of fifteen repetitions. The Pillow Press exercise can be done twice per day.

- For inwardly positioned knees, sit in a chair. Your toes should be pointed straight ahead, with your feet flat on the floor. Your thighs should be in alignment with your hips, with your hips bent in. Your knees should be bent to 90 degrees and directly over your feet. Place your hand on the outside of both your knees. You’ll push outwardly with your knees against the resistance provided by your hands and arm muscles. Hold the press for ten seconds and then relax. You may perform up to three sets of fifteen repetitions. The Pillow Press exercise can be done twice per day.

3. You may do the Baby Steps Exercise.