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Knee Pain Exercises


Updated May 11, 2010

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Knee Lifts
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 knee lift is a great way to strengthen the quads and hip flexors in the front of the leg while working on your balance and stability. Avoid this exercise if it causes pain or discomfort.
  1. Loop a resistance band around your ankles (optional), leaving enough space so that the band is tight when feet are spread about a foot apart. Keep the band looped under the bottom of the standing foot.
  2. Stand next to a chair or wall for balance, if needed, and stand up tall, keeping the abs engaged.
  3. Lift the right knee up until it's level with the hip (or as high as you can).
  4. Lower and repeat for 1-3 sets of 12 reps on each leg.
  5. You can substitute ankle weights if you don't have a resistance band.
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