3 Exercises to Help Knee Pain

3 Exercises To Help Your Knee Pain

Single Leg Wall Sit

The idea of the single leg wall sit is to create tension in your knee complex without adding inflammation. Drop low enough on the wall that you feel the strength of your quadriceps. Working somewhere between 45-60 degrees of flexion. Perform 2-3 sets of 15-30s on each leg.

Single Leg Glute Bridge Hold

Weakness in the glutes and hamstrings is a common cause of knee disfunction. Building isometric strength in a single leg bridge will help increase blood flow and build strength in the most powerful part of the body. Make sure to push with your whole foot into the ground and keep you core engaged.

Single Leg Balance with Opposite Hip Flexion

Maybe my favorite exercise for knee pain. This exercise works on ankle stability, quad, glute, hamstring, and core activation while also training the opposite hip flexor and tibialis. The training of the tibialis is particularly an underrated cure for chronic knee pain. To get the most of the exercise make sure you knee is pulled up high and your toe is pointed up to your shin. This photo shows how you can add resistance, but try first with no resistance at all. Work up to 2-3 sets of 45s - 1 minute.