6 Resistance Band Exercises to Relieve Knee Pain

December 20, 2018 2 Comments

Are you experiencing knee pain? Implement these six resistance band knee pain exercises into your routine! 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, inflammation, patellofemoral pain syndrome, osteoarthritis, normal wear and tear, high-impact sports or injury. 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.

1. 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

2. 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: Increases the range of motion in your hip flexors

3. 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

4. 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

5. 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

6. 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

BUY RESISTANCE BANDS

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.

***This is a an affiliate ad above that we will receive a small commission on any purchase you make.***

6 Resistance Band Knee Exercises - Full Video

Have pain in your hips too?

Resistance Band & Steel Mace Hip Mobility Exercises to Alleviate Hip Pain

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