Knee Pain Exercise
If you’ve been told your knees are bone-on-bone, your first instinct might be to move less to protect the joint.
But, you actually have more control over how your knees feel than you think.
There is one simple exercise you can do right here in your kitchen to help your knees feel good and build confidence again.
Now, we are easing our way into this exercise with three different levels, starting at a beginner version and then working our way up from there.
That way you can see what you’re working towards, but also find the exercise that fits your life right now.
🔄 Level 1: Supported Step
This exercise is all about moving backwards.
So, level one is the supported step, where you can use a kitchen counter and work on simply taking a step back. Alternating legs.
As you step back, think about touching with your toes and then bringing your heel down.
The bigger step you take, the harder this will be.
You can modify by taking a smaller step, focusing on keeping your chest up and not leaning forward, and staying in control.
If you feel like you need more support, you can use double-handed support and work into stepping backwards just like this.
Aim for 10 to 20 alternating repetitions.
If alternating feels challenging, you can just stay on one side for 10 repetitions, and then switch to the other.
🚶 Why Backward Stepping Helps
Backward stepping helps because most of our day is spent moving forward.
Moving forwards over and over again can lead to more irritation to the knee, especially when strength and certain range of motion can be limited.
Moving backwards activates the muscles opposite to forward walking, your glutes, the primary hip muscles, your hamstrings, the muscles behind your thighs.
These help to support the knee, and it can feel really good to move backwards.
Level 2: Resistance Band Backward Steps
Level two involves a resistance band. You can use a fabric resistance band or a plasticky stretchy one.
Put the band about halfway up your lower leg, about mid-shin area.
Then, return back to those backward steps, but now you’re working against the resistance.
Keep your chest up, touch with your toes first, and then drop your heel down.
As you take your leg back, squeeze those glute muscles. Their primary goal is to bring your leg back.
Even just thinking about using those muscles can help to activate them a little more.
We’re still aiming for 10 to 20 repetitions here.
If alternating feels too challenging, stay on one side for 10 repetitions and then switch to the other.
The stretchier the resistance band is, the easier this will be.
The harder it is to stretch, the harder this will be.
🏃 Level 3: Walking Backwards
Level three involves walking backwards. Even if forwards walking doesn’t feel great to you, you may be shocked at how good simply walking backwards can feel.
You can do this in your kitchen using your kitchen counter for support or down a long hallway.
Make sure where you are is free of obstacles. Safety is of utmost importance.
If this is one of the first times that you’re attempting this, use support and make sure you have something to hold on to as your body starts to get used to moving differently.
Again, focus on keeping your chest up, touching with your toes first, and then bringing your heel down.
For this one, set a timer for 1 to maybe 5 minutes, depending on how comfortable you feel doing this.
Pain Relief and Simple Movements
There is hope for pain relief, even with bone-on-bone knees. The key is finding the right exercises.
Too often people are constantly overdoing it or trying exercises that are simply too much for their knees to handle.
Sometimes the simplest movements can be the most powerful.
Choose the level that feels best to you right now.
You can do this.
