exercises for knee pain

6 Resistance Band Exercises to Relieve Knee Pain

December 20, 2018 2 Comments

Are you experiencing knee pain?

One of the most common pains that we experience at some point in our lives is knee pain. Knee pain can be caused by a number of things including arthritis,  osteoarthritis, inflammation, normal wear and tear, high-impact sports or injury.

One of the best things you can do to treat knee pain are knee pain exercises!

Knee Pain Relief - Knee Exercises with Resistance Bands

Resistance bands are a great remedy for treating knee pain but as with all exercise please consult a medical professional before undertaking any new workout.

Why you should use resistance bands for knee pain

Resistance bands can help strengthen the tendons, connective tissue and muscles surrounding your knee without the hard impact other forms of exercise involved. Knee band exercises can improve your knee stability and mobility while also alleviating pain and reducing inflammation. If you are looking to rehab your knees, resistance bands are the best knee exercise tool that you can use. 

Knee strengthening exercises are also great for runners and athletes as they will put a lot of strain on their knees over time. These are not only good exercises for rehabilitation, but they are also great for prehab.

6 Effective Knee Band Exercises For Rehabbing Your Knees

Most of these knee pain exercises require securing the band either under your foot or to a solid anchor, use caution when putting the bands under tension.

If you're using an anchor with rough edges, wrap a towel around the anchor then loop the band over the towel to help prevent friction or tearing.

Terminal Knee Extension:

How-to:

Attach the power band to a secure anchor

Put your right leg through the band and place the band behind your knee

Keep your knee slightly bent

Step backward a little to create tension on the band

Straighten your leg by flexing your quad and pushing your heel towards the ground

Repeat with your other leg

10-12 reps each leg

Tips: Don't start with too much tension on the band to make it easier

Benefits: Strengthens both your quadriceps and shin muscles


Lying Hip Extension:

How-to:

Lie down on your back

Bring your right knee up towards your chest

Loop the band around your foot

Hold the band with both hands

Extend knee out until your leg is straight

10-12 reps each leg

Tips: Loop the band twice around your foot for added security and tension

Benefits: Increase the range of motion in your hip flexors

Front Leg Extension:

How-to:

Secure the power band to an anchor at ankle level

Stand facing away from the anchor then loop the band around your right ankle

Swing the band in a controlled kicking motion away from the anchor

10-12 reps with each leg

Tips: Use a nearby object to help balance if standing on one leg is too difficult

Benefits: Strengthens quads without putting too much pressure on the knee joint


Lying Knee Extension:

How-to:

Lie down on your back

Bring your right knee to your chest then wrap the power band under your heel

Grab the firmly with both hands with the back of your upper arm in contact with the floor

Slowly extend your knee and lift your leg up so your toes

Return to the starting position in a slow, controlled motion

Repeat with your other leg

10-12 reps each leg

Tips: Loop the band around your foot twice to keep it secure

Benefits: Strengthens and stretches hamstrings


Lying Glute Extension:

How-to:

Lie down on the ground

Bend your right knee and wrap the band around your right foot

Grab the band with both hands

Pull the band up towards your chest within your range of motion

10-12 reps with each leg

Tips: Don’t pull past your comfortable range of motion

Benefits: Loosen your glutes to alleviate tightness in your hamstrings which can be a cause of knee pain


Stork Stance TKE:

How-to:

Attach the power band to a secure anchor

Put your right leg through the band and place the band behind your knee

Keep your knee slightly bent

Step back a little to create tension on the band

Lift up your left leg off of the ground balancing on your right leg

Straighten your leg by flexing your quad and pushing your heel towards the ground

10-12 reps with each leg

Tips: Use a nearby wall or object to help keep balanced

Benefits: Increased shin and quad strengthening

How often should you perform these knee strengthening exercises to alleviate knee pain?

Start performing these knee pain relief exercises a few times a week. Using Resistance Bands allows you to strengthen weak stabilizing muscles with a constant low impact tension on the joint.

You should also supplement your diet with supplements conducive to healthy joints such as Chondroitin Sulfate, glucosamine and Omega 3 fatty acids.

6 Resistance Band Knee Exercises - Full Video

 



2 Responses

JOE NYAMBURA
JOE NYAMBURA

June 05, 2017

I have been quite skeptical about trying out on the resistance bands because of my knee problems even though my physician did give me a go ahead, I haven’t quite been convinced to go at it again. However, reading this may have given me a new inspiration altogether especially after realizing that they come in handy when it comes to strengthening the tendons, connective tissues, and muscles around the knee. I am definitely giving them a shot.

HARVEY D PAIGE
HARVEY D PAIGE

July 10, 2019

Incorporating this into my strength training after hyperextending my knee. My knee feels more stable just after the 1st 2 exercises. I love resistance band work especially because it forces the muscles to stabilize while working. This was an area i missed in my leg workouts and wont happen again thanks.

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