3 Proven Exercises to Relieve Knee Pain in 24 Hours
Are you tired of dealing with knee pain that limits your mobility and leaves you feeling uncomfortable? Whether you’re struggling to climb stairs, kneel, or simply move without discomfort, we understand your pain. In this blog post, we’re going to explore three proven exercises that can help alleviate knee pain in as little as 24 hours.
These exercises have been tested and trusted, and they can be a game-changer for individuals dealing with knee pain. So, let’s dive into the blog where these exercises are explained, and we’ll provide additional insights and tips. Feel free to check out the video above, where we provide a full detailed demonstration of each exercise!
Exercise 1: ATG Split Squat
The ATG (Ass to Grass) Split Squat is the first exercise we’re going to explore. This exercise involves placing one foot on a chair and gently pushing your knee forward, keeping the back leg straight. This movement aims to provide full-range compression through the knee joint, making it an excellent exercise for those with weak or painful knees. The elevation of the foot reduces impact and discomfort compared to doing the same movement on the ground. Make sure the chair is sturdy and will not move when you are doing the exercise.
Recommendation: Perform three sets of 10 repetitions on each leg. Adjust the height of the chair to avoid pain during the exercise.
Exercise 2: Split Squat with a Pillow
Kneeling can often cause discomfort for individuals with knee issues. The split squat with a pillow is designed to help strengthen your ability to kneel with less pain. Take a big step over a pillow and replicate the kneeling position with the elevation reducing the depth your knee goes through. Over time, you can lower down further as your knee strength improves.
Recommendation: Perform three sets of 10 repetitions on each side. You can use firmer objects if pillows are too soft.
Exercise 3: 2×4 Mini Step Down
The 2×4 Mini Step Down exercise is perfect for those who struggle with activities like climbing curbs or stairs. It focuses on gently bending the knee and tapping your heel on the ground. You can adjust the height to make it more challenging. This exercise can significantly improve leg strength, especially for individuals with unilateral knee pain. Feel free to elevate the height to your stairs if you want a bigger challenge.
Recommendation: Perform three sets to failure on both legs. Start with a manageable height and gradually increase the difficulty.
These three exercises can be incredibly effective in relieving knee pain and improving overall leg strength. By consistently incorporating them into your routine, you’ll likely experience reduced discomfort and enhanced mobility.
Before You Leave..
We’d love to hear from you! Which of these exercises are you going to try? Feel free to comment below and let us know. If you’re looking for more informative content, check out the post below, “What Nobody Tells You About Doing Squats.” It’s packed with insights to help you on your journey to a healthier, pain-free you. And of course, subscribe to our blog as we help individuals of all abilities improve their health and knowledge of the gym.
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