Start-exercises knee
New onset knee pain usually resolves within a week or two without treatment. General physical activity usually makes you more flexible and reduces pain. Going for a walk is a good idea even if you have a little pain when you walk. You should do that every day.
Simple, daily exercises make muscles and joints less stiff and painful. There are many ways to train hip and leg muscles, here are some very good, but simple exercises that most people can do. You can do these exercises even if you have osteoarthritis, meniscus problems or other long-term ailments.
At the bottom you will find a slightly more demanding program that you can do if you still have problems and the simple exercises are going well.
Knee start-program
The program takes approx. 6 minutes. Do the exercises 8 times each or as prescribed, preferably spending 4-5 seconds on each repetition. You can do the exercises 2-3 times a day.
Exercise 1, Seated knee bending / stretching
How: Sit on the edge of a chair/bench. Stretch and bend your knee joint alternately.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
Exercise 2, Seated Knee Flexor Stretch
How: Sit on the edge of the chair with your leg straight. Place your hands on your thigh and extend your knee joint by pushing down. You should feel it stretch at your back thigh. Keep stretching in the given number of seconds, then release and repeat.
How many for how long: 10-15 seconds on each leg.
How many times: 2.
Exercise 3, Standing Calf Raise w/chair support
How: Stand behind a chair, resting your hands on the back of it. Get up on the toes of both your feet and maintain the position for approx. 5 sec. Slowly lower back to stand flat on your feet again.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
Exercise 4, Side lunge
How: Take a large step to the side and lower your body towards the floor by bending your knee. Extend your knee and hips again and raise back up to starting position. Repeat alternately.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
Exercise 5, Squat to chair
How: Stand with slightly more than shoulder-width distance between your legs. Slowly sit down to the chair. Push yourself up with the weight through the middle of your feet. Keep your back straight through the movement.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.