6 Resistance Band Exercises to Relieve Knee Pain
Use Power Resistance Bands as a Knee Pain Remedy
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, normal wear and tear or injury. Resistance bands are a great remedy to treating knee pain but as with all exercise please consult a medical professional before undertaking any new workout. Resistance bands can help strengthen the tendons, connective tissue and muscles surrounding your knee without the hard impact other forms of exercise involve. Most of these 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 backwards 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 backwards 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
Start performing these exercises a few times a week to help alleviate knee pain. Using these power bands allows you to strengthen weak stabilizing muscles with a constant low impact tension. You should also supplement your diet with supplements conducive to healthy joints such as Chondroitin Sulfate, glucosamine and Omega 3 fatty acids.
1 Response
Joe Nyambura
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.
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Kiel DiGiovanni
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