In this article we give you 8 exercises by Robin McKenzie, a physiotherapist from New Zealand. The McKenzie Method is the most thoroughly studied diagnostic treatment based on back pain. This program is an amazing way to treat knee pain and restore painless movement.
NOTE: For optimal results, do the following stretches 10 times every 2 hours until bedtime.
Exercise 1: Active knee extension while sitting
Sit upright in a chair and set your feet on the floor. Slowly lift and straighten your painful leg until your thighs start contracting.
Hold your leg in this position and return it to the initial position. Repeat this 10 times.
Exercise 2: Knee extension while sitting
Sit upright in a chair and set the heel of your painful leg (knee) on a chair of same height. Keep your knee slightly bent. Your toes should point up. Keep your knee relaxed and straighten your leg slowly. Hold it in this position for 2 seconds and return it to its starting position. Repeat this 10 times.
Then reach forward with both your hands and set them right above your knee. Push down slowly and straighten your knees using your hands. Do this until you feel a slight stretch behind your knee. Hold in this position for 2 seconds and return to the initial position. Repeat this 10 times.
Tip: Move just into the pain and release the pressure at that point.
Exercise 3: Knee extension while standing
Stand upright and set the heel of your painful leg on a stool, low step or on the floor. Slowly start reaching forward with both your hands and set them right above your knee.
Push down slowly and straighten your knee using your hands until your knees are stretched. Hold in this position for 2 seconds and return to the initial position. Repeat this 10 times.
If you feel pain inside your knee, rotate the foot outward while doing this exercise. If you feel pain outside of your nee, rotate the foot inward while doing the exercise.
Exercise 4: Knee flexion while sitting
Sit in an upright position. Bend your knee using your both hands sed above your ankle. Slowly pull your leg up towards the chest. Pull your heel towards your buttocks and hold in this position for 2 seconds. Return in the initial position and repeat this 10 times.
Exercise 5: Knee flexion while standing
Start by standing upright and set the heel of your painful leg on a chair. You can hold onto the chair for a balance if needed. Lean forward and start pushing your buttocks towards your heel until your knee is stretched. Hold in this position for 2 seconds and repeat it 10 times.
If you have difficulties performing this exercise, place a rolled up hand towel behind your knee to relieve any discomfort.
Exercise 6: Knee flexion while kneeling
Kneel on all four and place a cushion under your knees for a support. Kneel back on your heels with the help of your hands on the floor in front of you. You should feel a firm stretch in your knees. Hold for 2 seconds and repeat it 6-10 times.
Then, do it again, but this time you should lift your hands off the floor and sit on the heels. Hold in this position for 2 seconds and return to the initial position. Repeat it 10 times.
Exercise 7: Knee strengthening while standing, chair squat holding door knob
Stand upright and keep your feet shoulder width appart. Before you do this, place a chair behind you and open the door in front of you to hold onto the door knobs. Sit back until you feel some tension in your knee muscles. Repeat this 10-15 times, twice a day.
You should keep your knees pointing forward and lower your hips until you almost touch the chair with your buttocks.
Exercise 8: Knee strengthening while stanting, one-legged knee bend
Stand upright on your painful leg, along the edge of a step. Use a chair as a support. Bend your aching leg and slowly lower your pain-free leg below the level of the step and toward the floor. You should feel some tension in your knee muscles. The lowering should take 3-5 seconds. The center of your knee should point forward. Hold in for 2 seconds and repeat it 10-15 times, twice a day.
Good for you! You are on the way to experience a knee pain relief!
Check the learning about the Knee injury solution, which is a step-by-step program that is designed to help in relieving knee pain, improving knee motion, strengthening knees, increasing motion range, increasing balance and preventing knee injuries.
Poor body posture may cause acute back pain. Treating this pain is nothing easy, and the “adventure” of finding a way out of this desperation often ends up in pharmacies, as people prefer taking painkillers instead of trying a safer solution.
In Back to the past:9 ways to free yourself from back pain so you can feel like yourself again, you can find some detailed instructions for stretches, strengthening exercises and self-massage methods that will give you a control over your pain and reverse any damage caused by bad posture and back problems.