• Lachlan Cogan

Reduce knee pain with 3 easy exercises




A lot of people suffer from knee pain for a whole host of reasons. Knee pain can be debilitating for those who suffer from it. It might prevent you from playing sport or going on a weekend hike or hurt with every step you take. There are a number of reason you might have knee pain but the following three tips can help most problems with the knee.


1 VMO strengthening

2 Calf Stretching

3 ITB rolling




1. VMO strengthening

A lot of people with knee pain have weak quads and in particular weak VMO’s (Vastus Medialis Obliquus, part of the quad muscles). To strengthen the VMO there is a very simple exercise that can help. Standing with one foot slightly forward from the other, bend your knee so the point of your knee goes over your second toe. Then push down through your heel and hold for 5 seconds. You should feel this just above the knee on the inside part of your quad muscle. Repeat this, 10 times on each side.



2. Calf stretching

It’s very common for people with knee pain to have tight calf muscles. Loosening the calf muscle can help to reduce pain in the knee. To stretch the calf muscle, take one step forward with your right foot and lean into the wall. Keep your left leg straight and your left heel on the ground, then lean into the right knee which is bent. Hold this for 30 seconds and then repeat on the other leg. Try to do this 3 or 4 times a day.




3. ITB rolling

The ITB (iliotibial band) runs down the outside of your leg from your hip to your knee. If this band gets tight it can pull on the knee causing pain. To loosen off the ITB you need a foam roller. Lie on the foam roller with the side of your thigh on the foam roller and support yourself on the forearm closest to the ground. One leg should be on top of the other, then roll along the length of your thigh from your hip to your knee. Roll along the ITB for 1-2 minutes and repeat on the other leg. Try to do this a couple of time a day.


If you try the above tips for helping knee pain, you should see a decrease in pain over a few days to a week. Whilst the above tips will help a lot of people with knee pain they may not be right for everyone, so if pain persists you may need to seek further advice.

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