Knee pain can be relieved with regular knee stretching and knee strengthening exercises.
Information provided by the Department of Physiotherapy at Singapore General Hospital (SGH), a member of the SingHealth group.
Try these knee stretching and strengthening exercises for pain relief, recommended by our physiotherapists. Do them regularly and you're sure to feel better! Because #healthiswealth #healthforgood
You should only attempt the exercises as specifically advised and instructed by your physiotherapist. If any of the prescribed exercises causes more pain, stop the exercise and inform your physiotherapist on your next visit.
Related article: What is Knee Osteoarthritis (OA Knee?)
Swelling management at home
Elevation is important to control swelling in the leg. While sitting, remember to prop up your leg on a stool. If any of the exercises causes more pain, stop the exercise and seek medical attention.
Stretching exercises
Hamstring Stretch
Purpose: To stretch out the muscle at the back of your thigh that generally gets tight in most people.
1. Sit on the side of a bed, with your unaffected leg on the ground for support and the affected leg stretched out on the bed.
2. Bend forward slowly until you feel a stretch in the back of the thigh of your affected leg.
3. Hold the stretch for 30sec. Do once a day. Try it!
Soleus Stretch
Purpose: To stretch out the muscle at the back of your calf that generally gets tight in most people.
1. Stand in front of a wall with both arms braced against the wall.
2. Place your affected leg one step backwards.
3. With both knees bent and your heels on the floor, gently lean closer towards the wall until you feel a stretch in the lower calf of the affected leg.
4. Hold the stretch for 30sec. Do once a day.
Gastrocnemius Stretch
Purpose: To stretch out the muscle at the back of your calf that generally gets tight in most people.
1. Stand in front of a wall with both arms braced against the wall.
2. Place your affected leg one step backwards.
3. Keeping the affected leg straight, bend forward on your unaffected supporting leg.
4. Gently lean closer towards the wall until you feel a stretch in the lower calf of the affected leg.
5. Ensure that both your heels are on the floor.
6. Hold the stretch for 30sec. Do once a day.
Passive Knee Flexion
Purpose: To increase the amount of knee joint movement and to prevent stiffness in the joint.
1. Place a towel around the heel of the affected leg.
2. Gently pull the knee up with the towel until a stretch is felt in the front of the thigh.
3. Hold the stretch for 10sec. Repeat 10 times. Do once a day.
Ref: L20
Other osteoarthritis articles you may be interested in:
Knee Osteoarthritis Treatment: Medication
Knee Osteoarthritis Treatment: Surgery
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