If you’re struggling with knee pain, this article can help you.

According to the CDC, about one in four adults have joint pain or stiffness in the knee.

The knee is the body’s largest weight-bearing joint. It’s meant to bend and extend in one direction. Because of its limited range of motion and the weight it carries, the knee is prone to injury. 

What Causes Knee Pain?

The most common causes of knee pain come from aging, injury, or repeated stress. Years of wear and tear like walking, bending, and lifting can cause inflammation and pain.    

Common knee problems include sprains or strains, cartilage tears, tendonitis, and arthritis.

Despite feeling pain in your knee joint, it usually isn’t the knee’s fault.

Typically, there’s an imbalance in strength or mobility above or below the knee. The imbalance sits between the femur, which connects to the hip, and the tibia, which connects to the ankle. Therefore, the main culprits causing knee pain are the hip and ankle joints.  

How to Relieve Knee Pain.

Don’t let knee pain stop you from playing with your grandchildren or going on trips.

There are ways to help alleviate knee pain. One thing you can do right in your own home is exercise.   

You might be thinking, “Won’t exercise make the pain worse?” That may be true if you’re engaging in aggressive exercise programs. Doing the right types of exercises will help strengthen surrounding muscles and support the knee. 

Low-impact strength exercises are easiest on the knee joint.  

Because glutes and tight hamstrings often contribute to knee pain, choose exercises that strengthen these muscles.  

A deadlift is a great exercise to strengthen the glutes and hamstrings. The stress of a deadlift is on the hips and off the knees. You can use a lightweight kettlebell or a resistance band for more of a challenge.  

Aim for three sets of eight to ten repetitions, two to four days per week.

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