3 Effective Exercises for Relieving Knee Pain

Knee pain ranks among the most commonly reported ailments in our country and worldwide. Dr. Mustafa Şengün, Orthopedics and Traumatology Specialist at Acıbadem Fulya Hospital, notes that this problem, which is increasingly prevalent among young people today, is more common in women than men. He states: "The most effective way to prevent knee pain is to reduce the loads placed on the knee. To achieve this, it is very important to lose excess weight and perform exercises that strengthen the muscles. Particularly by maintaining strong quadriceps muscles, the loads on the knee are reduced; strong muscles protect the joint by reducing loads on the cartilage, prevent progression of existing damage and prevent new wear and tear." Noting that these exercises must become a habit to prevent strengthened muscles from weakening again, Dr. Mustafa Şengün shared 3 simple but effective exercises that strengthen the quadriceps.  

1. First, sit on the bed and…

First sit on a flat surface and extend your legs. Position yourself so that your problematic leg is straight and your other leg is bent. While sitting, press your knee into the bed, tense your upper quadriceps and hold for 5 seconds, then relax. Then perform the same movements with your other leg. Repeat this exercise for each leg every evening for 4-5 minutes. When performing this exercise, make sure to wear comfortable clothing.

2. Extend your legs and…

Again on a flat surface, extend your legs and sit with a rolled towel about 5-6 cm in diameter placed under your problematic knee. Press on the towel and straighten your leg by extending your knee. Lift your heel off the ground and hold for 5 seconds, then relax. Perform the same movement with your other knee. Apply this exercise for each leg for 4-5 minutes as well.

3. Raise your leg and…

Lie in a slightly reclined position on a flat surface, supporting yourself with your elbows. Position your problematic leg straight, your other knee bent with your foot on the ground. Tense the thigh muscles of your problematic leg and slowly raise your leg about 15-25 cm off the ground while keeping it straight. Hold this position for 5 seconds and then relax. Continue this exercise for each leg for 4-5 minutes as well.