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  • ORCA

Knee Pain Help!

Knee pain is very frustrating to those that suffer from it. Since you use your knees in many different ways throughout the day, the pain seems to never end. Walking up a flight of stairs can put up to four times the weight on your knee joint! There are a few things you can do to help, and you can apply these knee strengthening suggestions almost anywhere!

Chair Knee Extensions – While sitting, rest your foot on another chair or stable object so that it is slightly raised. Push the raised knee towards the floor, only using leg muscles in a gentle manner. Hold for 5-10 seconds, repeat 5 times on each leg.

Knee Flexion – Again, sitting in a chair, loop a towel or blanket under your foot. Pull gently on the towel or blanket with both hands, causing your knee to bend. Raise your foot 4-5 inches off the floor. Hold for 5-10 second, repeat 5 times on each leg.

Step-Ups – Stand in front of a step or sturdy flat object like a bench. This surface should be no more than two feet high. Step up and straighten your knees, but do not lock them, and step down. Keep a steady pace. If you can, pump your arms. Start with 1 minute of reps and build your time.

Straight-Leg Raises – Sitting in a chair, rest your foot on another surface of the same height of your seat. Keeping your leg straight, lift the foot a couple inches maximum off the chair. Hold for 5-10 seconds, repeat 5 times on each leg.

Again, take your time to build up the duration and reps of each exercise or stretch. Keeping your knees healthy and strong can keep pain away.


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