Want to know how to get rid of knee pain that came from exercising or a meniscus injury? Try these 3 easy exercises to relieve your knee pain and get you back to living!
Meniscus Injuries
The meniscus serves as a cushion in the knee joint that helps in relieving discomfort you may feel while going through your day.
Surgery isn’t always the final destination with meniscus injuries, rehab and therapy can definitely help you transform from where you are to bending your knees better, straightening your legs better, resuming activities you love, and sleeping better at night. The best way to be certain of your next steps is to speak with a professional who deals with meniscus injuries. In some cases, if your pain is severe and you have other underlying conditions, it’s possible that some arthritis is developing. In this case, a professional might recommend joint replacement surgery or other types of procedures. Let's get into 3 easy exercises that you can do at home without any fancy equipment.
3 Ways to Get Rid of Your Knee Pain
Grab a Firm Pillow or Ball
Quick Quad Exercise
Hang the Injured Knee off a Table
Grab a firm Pillow or Ball
Using a flexible pillow or ball and squeeze your legs together for 5 seconds, relax, squeeze for another 5 seconds. Turn your hips inward and remember to position your feet as close together as possible to avoid further stress and strain on your knees.
Quick Quad Exercise
Sit on the floor with one leg out and the other bent towards you, make sure to point your toes back. Your quad muscles should feel very tight and firm. To start off, hold this position for 5 seconds. The longer you hold it, the more your stability protection improves. This is a major stress reliever on your joints so aim to hold this position for 10 seconds! Relax your toes then repeat this a few more times. Start with what’s comfortable for you.
A Tip from Dr. Tobi: Try 2 sets of 10 OR 3 sets of 10
Hang the Injured Knee off a Table
Keep one knee on a flat surface and hang the problematic knee off of the table. You should be able to feel an intense stretch from the front of your thighs to your hip flexors, but you want to make sure that your knee is completely relaxed. The bent knee is important for your back to be at ease during this exercise. To make this even more effective, use a strap, blanket or belt to pull on the injured knee a little bit. Wrap it around your ankle and pull towards you.
BONUS EXERCISE!
Use a Massage Ball or Foam Roll
Relax your leg on an elevated surface and focus on the tender spots near your injured knee. Be careful to avoid excessive pressure that causes sharp pain or discomfort. This will relieve the tension in your knee and help with the mobilization of the tissue.
Need more details? Watch the complete video here for more visuals! Subscribe to our YouTube channel for helpful tips because your pain doesn’t have to stop you from doing the activities you love.
If you are looking to get more information about your particular scenario, click here and sign up for a consultation to speak with a professional OR text “KNEE PAIN” to 301-900-3226.
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