Your Guide to Alleviating Knee Pain from Home

Hey there, friends! Knee pain can really put a damper on our day-to-day activities. But not to worry, we have put together a simple guide to help you strengthen those knees and reduce pain right from the comfort of your home. Let’s dive in!

Nutrition: The Foundation of Healthy Knees

Before we jump into exercises, let’s talk about the foods that can support your knee health. Incorporating Omega-3 rich foods like salmon and walnuts in your diet can be a game-changer. They help in reducing inflammation and keeping the joints healthy. And remember, staying hydrated is key to maintaining the fluidity of your joints, so keep that water bottle handy! Cleanse your body from the inside out! Water is our body’s oil and we need to keep it maintained!

Exercises to Strengthen Your Knees

Here’s a list of exercises that are simple yet effective in building knee strength. You can perform these exercises with minimal equipment, using just a resistance band or even none at all. 

Please note, if you feel any niggles or lack mobility, only move your body to the range of motion where you are doing the exercise properly. Mobility doesn’t happen overnight, it comes with repetition and consistency. 

If you start feeling pain, pull back on your range of motion or consult a coach. You can reach out to us anytime, we are happy to help! 

Here they are:

Squats: Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then rise back up. Aim for 3 sets of 10 repetitions.

Lunges: Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle. Repeat on the other leg. Aim for 3 sets of 10 repetitions on each leg.

Leg Raises: While lying down, lift one leg at a time, keeping it straight. This works on your quadriceps, which support your knees. Aim for 3 sets of 10 repetitions for each leg.

Hamstring Curls: Stand on one leg and curl the other leg up towards your buttocks. You can hold onto a chair for balance. Aim for 3 sets of 10 repetitions on each leg.

Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and then lower them back down. Aim for 3 sets of 10 repetitions.

Band Walks: If you have a resistance band, place it around your ankles and walk sideways, maintaining tension in the band. This exercise is great for your hip and knee stability. Aim for 3 sets of 10 steps in each direction.

Consistency is Key

Remember, the most important part of any exercise regimen is consistency. Make these exercises a regular part of your routine, and you’ll be on your way to stronger, healthier knees.

We’re Here to Help

If you find yourself needing a bit more guidance or have any questions, don’t hesitate to reach out to us. We are here to assist you on your journey to better health.

Click HERE to book a free consult with us. 

We look forward to helping you move with ease and confidence!