Knee pain can make every movement a challenge when the knee’s joints cause pain with activity and movement. One method of reducing knee pain is by fortifying the muscles and tissues in and around the knees. Simple, low-intensity exercises can strengthen muscles and restore patients’ range of movement. Pain Management and Wellness Centers of Georgia can diagnose the root causes of patients’ chronic pain and create treatment plans that help patients manage and control their pain.

Extend the Knees with Resistance Bands

The purposes of this exercise are to strengthen the knee muscles and to stretch the hamstrings. The patient stretches the resistance band around the arch of the foot. The patient sits, straightens the leg, and flexes the knee upwards. This exercise is often performed in sets of ten, with one-second delays between each knee extension.

Pull on the Toes with Resistance Bands

The purposes of this exercise are to stretch the calf muscles and to promote flexibility in the ankles. The patient stretches the resistance band around the arch of the foot. However, instead of extending the knee from a sitting position, the patient pulls the resistance band towards their upper body. This exercise is often performed in sets of five, with two-second delays between each toe pull.

Stretch Quadriceps with Resistance Bands

The goal of this exercise is to reduce knee pain by increasing the flexibility of the quadriceps, which will lower the physical stress placed on the knee. The patient lies on their stomach, loops the resistance band around their ankle, then bring the heel of the wrapped foot to their seat. This exercise is performed in sets of two, though the stretch is held for at least twenty seconds.

Perform Seated Leg Lifts

The goal of this exercise is to strengthen the quadriceps. The patient adopts a sitting position with straight legs and toes pointing straight up towards the ceiling. The patient lifts one leg, holds the leg in place for one second, then lowers the leg back to its starting position. This exercise is performed in sets of five, with one-second delays between each leg lift.

Execute Single Leg Squats

The purpose of this exercise is to strengthen the hip and knees. The patient stands, placing one hand on a nearby sturdy wall for balance. The patient balances on one leg, bends the standing leg’s knee forward, brings the hips and upper body forward, then returns to the beginning position. This exercise is performed in sets of five through ten repetitions, with one-second delays between each leg squat.

Pain Management and Wellness Centers of Georgia offers comprehensive services to help patients manage and mitigate their chronic pain. We can educate and train patients to perform exercises that will strengthen and repair their joints, dramatically removing pain and increasing mobility. Please feel free to contact us by filling out our online form, calling us at (770) 680-5740, or sending us an email at info@mypaincenters.com. Patients can also schedule appointments online.