How to Exercise to Reduce Knee Pain With Resistance Bands

Knee pain can have many causes but unless there is something that can be surgically repaired or replaced, one of the best ways to reduce knee pain is to strengthen the muscles around the knee. This makes the muscles able to work harder, providing more support to the knee. The less the knee joint itself has to work, the less pain you will feel. You will also prevent doing even more damage to the knee.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Exercise Resistance Bands
• Sturdy Chair

1. There are different strengths of resistance bands. You will want to start with the lightest weight bands and gradually build up to the heavier resistance bands. See the resources section below for How To Buy Exercise Resistance Bands.

2. 
   Exercise Bands can be cut to fit your needs

   Cut a length of band that will be long enough to tie around a sturdy chair and extend about a foot out from the seat of the chair without stretching. Tie the resistance exercise band securely in a tight knot

3. 
   For knee pain relief, strengthen the leg muscles

   Sitting with your back against the back of the chair, begin by inserting your feet, toes first into the center of the exercise band.

4. 
   Rubber Band Exercise

   Slowly extend your legs outward, count to five and slowly bring your feet back down to the floor. Repeat this exercise for about five minutes the first day.

5. 
   Use Pilates Resistance Bands

   Each day you can begin to increase the number repetitions. When you feel you've gotten all you can out of the least resistant bands, move on to the next strength.

Tips & Warnings

• Keep your back straight and let your legs do the work!
• Make sure you see a doctor before starting any exercise program.

Resources

• How to Buy Exercise Resistance Bands

[debstips]

on 8/30/2009 Great tips! I agree the pictures were very helpful,thank-you!

[Lilfix]

on 6/5/2009 My luck must be changing...I hurt my knee a couple of weeks ago and have found nothing to help it...now I have these great tips...and I can do this in my office...Thanks for the tips! RRRC5*

[kittycooks]

on 5/27/2009 Great idea to reduce knee pain. Years of gardening does them in! I like being able to excercise while I'm at the computer too! Thanks.

[slphilbrick]

on 5/23/2009 The photos in this article are a helpful adjunct to the directions. Thanks !

[Magentaslb]

on 2/10/2009 Great tips - and the pictures are very helpful! 5*s