After a knee injury or knee surgery, or the acute phase, there is often knee pain with movement. These beginner knee pain relief exercises should help get your muscles moving and activating without too much pain. The first knee pain exercises are isometric exercises. These will help all the muscles around the knee. Quad sets help activate the quadriceps muscles, hamstring sets help activate your hamstring muscles, hip abduction isometrics in hooklying help activate your hip abductors (like your IT band and gluteus medius), and hip adduction isometrics in hooklying help activate your hip adductors (like your groin and adductor muscles). Seated exercises can also be helpful with knee pain without being painful. Seated heel/toe raises, seated hip flexion, and seated long arc quads (LAQ) or knee extensions should help relieve knee pain.
Our friend Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy. To support Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
About Athlete’s Choice Massage
Athlete’s Choice Massage is a modern massage studio. Since opening in 2016, Athlete’s Choice Massage has become an active part of the Edmonton and Sherwood Park community. Our experienced Registered Massage therapists set the highest standards in massage treatments. With massage therapy being covered by many people’s extended health care benefits, it is now easier than ever to experience the positive effects of therapeutic massage.
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