3 Exercises to help with Knee Pain w/Guest Writer Dr. Alex Tauberg

Did you know that our knees are the largest joints in the entire body?

What’s more, we use them heavily during activities like walking, running, climbing, cycling, jumping, squatting, and much more.

Over time, that stress can lead to pain, which can often impair us and even lead to injuries.

So, we need to take preventative measures and ensure that our knees stay healthy and pain-free.

With that in mind, here are three great exercises that help with knee pain.

1. Hamstring Curls

Having strong hamstrings and calves improves knee stability, which is hugely beneficial in the long-run. Stable knees are less prone to excessive movement, which helps prevent undue stress and injuries.

You can begin with standing hamstring curls, which are incredibly easy to do. To perform them: 

●      Stand tall with your knees close to one another.

●      Hold onto a chair, table, or desk for support.

●      Slowly bend your right knee and bring your foot as close to your butt as you can.

●      Hold the top position for a moment and try to form a mind-muscle connection with the back of your thigh.

●      Straighten your leg and repeat the motion fifteen to twenty more times.

2. Controlled Wall Squats

Wall squats are incredibly beneficial for healthy knees as they directly strengthen our quads - the front thigh muscles. Together with hamstring curls, wall squats help develop the upper legs completely, which ensures greater knee stability.

To perform them properly:

●      Position the back of your head, your upper back, shoulders, and butt against a wall. 

●      Step your legs forward, so there is about a foot and a half of distance between the wall and your heels.

●      Tighten your core, engage your glutes, and slide down the wall until your knees are parallel to the floor.

●      Hold for a moment, and then push through your heels to get back up.

●      Keep repeating for ten to fifteen repetitions.

3. Unilateral Straight Leg Raises

Straight leg raises are particularly useful if your knees aren’t at their best right now because the exercise allows you to develop your leg and core muscles without having to move your knees.

To perform them properly:

●      Lie on the floor and position your arms to your sides with the palms flat against the ground.

●      Bend one knee and position the foot flat on the floor for balance.

●      Keep your other leg straight and slowly raise it up and toward the ceiling. Actively engage your leg muscles while raising the leg. 

●      Hold the top position for a moment and gently lower it back.

●      Keep repeating for ten to twelve repetitions.

Dr. Alex Tauberg is a Pittsburgh Chiropractor primarily serving Fox Chapel and Oakmont areas. Dr. Tauberg uses an evidence based approach to get people out of pain and back to enjoying their active lifestyles. Dr. Tauberg has been certified by the University of Pittsburgh as a Primary Spine Practitioner, is a certified chiropractic sports practitioner, certified strength and conditioning specialist, and is an emergency medical responder.  He is also the team chiropractor for The Pittsburgh Vengeance.