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Knee Pain Exercises

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Updated May 11, 2010

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Hamstring Curl
Knee Pain Exercises
Paige Waehner
If you have knee pain, whether it's from an injury, osteoarthritis or other condition, you should see your doctor to make sure it's okay to try this or any other exercise. If you've gotten clearance for exercise and you're dealing with knee pain, one proven approach is to strength the muscles that support your knees - the quads, hamstrings, inner and outer thigh muscles. This hamstring curl is a great way to strengthen the back of the legs, but avoid this exercise if it causes pain or discomfort.
  1. Tie a resistance band around your ankles (optional), leaving enough tension so that the band is tight when feet are about a foot apart.
  2. Stand in front of a chair and hold onto it for balance if you need to, keeping the band under the left foot to keep it from moving.
  3. Bend your right knee, bringing your foot up behind you (like you're kicking your own butt).
  4. Keep the right knee pointing straight down towards the floor and only bend the knee as far as you comfortably can.
  5. Lower and repeat for 1-3 sets of 12 reps on each side.
  6. You can also use ankle weights instead of a resistance band.
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