Don’t let bad knees keep you from doing all the things you love to do. In 10 studies focusing on relieving knee pain, the most effective exercises were ones that focused on your quadriceps and hips. Below are three of the most effective physical therapy exercises you can do to relieve knee pain. If you’re in too much pain to stand up, you can do the chair version!
1) Toe Taps Forward
Put on some motivating music and supportive walking shoes. Sit or stand and walk in place by tapping your toes forward as shown. Swing your arms gently as you move your legs. Keep your chin parallel to the ground. Sit or stand up straight as you tap your toes in front of you. Do for one entire song.
2) High Knee Marching
Start off marching on the spot. Keep your rib cage lifted, shoulders upright and raise your knees as high as you can aiming to bring your knees up to hip level. Whether you’re sitting or standing, focus on keeping your spine in correct alignment as you march in place. Pump your arms up and down in rhythm with your steps, keeping your elbows bent as you swing your arms. Do for one entire song.
3) Leg Abduction with Functional Fitness Band
Wrap the Functional Fitness band around your thighs and pull one leg out to the side and back in. Make sure to take a full two seconds to bring your leg out to the side and 2 seconds to bring your leg back to starting position each time. You will get faster and safer results when you don’t rush and use controlled movements. Do this for one minute on each side.
Thanks for taking the time to be with a very important person – YOU! For best results do 3 – 5x a week.
Ease joint pain and lose weight in the comfort of your own home with the long awaited release of a brand-new DVD that reveals the RIGHT EXERCISES you should be doing for RAPID RESULTS from knee, back, hip and shoulder joint pain. From the creator of Functional Fitness on Public Television, Suzanne Andrews Arthritis Relief Walking Workout, offers easy-to-follow walking moves to ease joint pain. Hurry, 1st edition sold out! More on the way for release date of August 25th, 2015. Reserve your copy now on Amazon. DVD includes a FREE Functional Fitness exercise band.
*PubMed database was used to identify peer-reviewed research publications that addressed the specific clinical question (population, diagnosis, treatment, and outcome). A maximum of 10 articles were reviewed, with strength of design and publication year determining which studies to include.