{"id":4514,"date":"2019-04-26T11:49:21","date_gmt":"2019-04-26T15:49:21","guid":{"rendered":"https:\/\/corelifemd.com\/?p=4514"},"modified":"2019-05-14T16:21:09","modified_gmt":"2019-05-14T20:21:09","slug":"3-exercises-to-relieve-knee-pain","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/","title":{"rendered":"3 Exercises to Relieve Knee Pain"},"content":{"rendered":"

Do your knees ever ache throughout the day? \u00a0Does knee pain keep you from doing the things you love? For 100 million Americans that answer is yes. \u00a0Knee pain causes limitations in your everyday movement, which makes the idea of exercise seem impossible. \u00a0It\u2019s easy to let your lifestyle become more sedentary as a way to avoid causing that pain. But did you know that limiting motion altogether puts you at further risk for chronic aches and pain? \u00a0\u00a0<\/span><\/p>\n

Let\u2019s take a look at the common causes of knee pain to try and avoid those root causes. Then, by introducing simple and targeted exercises, you can help your body diminish that knee pain over time. \u00a0<\/span><\/p>\n

 <\/p>\n

Common Causes of Knee Pain<\/b><\/em><\/p>\n

Sedentary Behavior<\/b><\/p>\n

Lack of movement causes a decrease of fluid production within the joint. This will increase friction and the feeling of \u201cstiffness.\u201d\u00a0 Remember – Motion is Lotion!<\/span><\/p>\n

Weak Musculature<\/b><\/p>\n

Weakened leg muscles can cause instability and predispose the joint to \u201cgiving out.\u201d\u00a0 This can speed up the arthritic process.<\/p>\n

Unhealthy Movement\u00a0<\/b><\/p>\n

Prolonged sitting decreases glute activation which leads to imbalanced movement patterns.\u00a0 This also causes overuse of the patellar tendon.<\/span><\/p>\n

 <\/p>\n

Now that you have a better understanding of WHY knee pain occurs, check out these simple exercises to help strengthen and relieve knee discomfort!<\/span><\/p>\n

 <\/p>\n

Movement Solutions<\/b><\/em><\/p>\n

These movements can comfortably be performed 3x\/week, in less than 10 min.\u00a0 This quick and easy \u201ccorrective exercise\u201d routine can help alleviate knee pain by activating muscle groups that are typically dormant throughout your day.<\/span><\/p>\n

 <\/p>\n

Glute Bridge<\/strong> (Gluteal Complex) – 20 controlled glute bridges<\/span><\/p>\n

\"\" <\/span><\/p>\n

1. Lay on your back with knees bent and \u00a0feet planted on the ground<\/span><\/p>\n

2. Drive through your feet as you engage your legs and glutes to lift your hips off the ground.<\/span><\/p>\n

3. Pause and slowly lower your body back to the ground (1x bridge)<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Standing Toe Raise<\/strong> (Anterior Tibialis\/Shin) – 20 controlled reps each side<\/span><\/p>\n

\"\"<\/span><\/p>\n

1. Sitting or standing, position yourself near a stable surface for balance <\/span><\/p>\n

2. Lift the front part of one foot towards the shin, keeping your heel on the ground. \u00a0Keep your opposite planted for support.<\/span><\/p>\n

3. Hold foot in raised position for a moment, the slowly lower to ground (1x rep).<\/p>\n

 <\/p>\n

 <\/p>\n

Calf Stretching<\/strong> (Calf Complex) – 20 seconds each side<\/span><\/p>\n

\"\"<\/span><\/p>\n

1. Position yourself standing, facing a wall <\/span><\/p>\n

2. Place both hands on the wall, about shoulder height<\/span><\/p>\n

3. Bring one leg forward into a staggered stance.<\/span><\/p>\n

4. Bend front knee towards the wall while keeping back heel on floor and hold for 20 seconds.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Corelife\u2019s fitness program is designed to enhance functionality through a mindful and movement based approach. \u00a0Our program focuses on healthy pain-free movement so that daily movement and exercise enhance your overall health and well being!\u00a0 Contact your local CoreLife trainer<\/a> with any questions about these or any exercises!<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Do your knees ever ache throughout the day? \u00a0Does knee pain keep you from doing the things you love? For 100 million Americans that answer is yes. \u00a0Knee pain causes…<\/p>\n","protected":false},"author":9,"featured_media":4595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,12],"tags":[],"yoast_head":"\n3 Exercises to Relieve Knee Pain | CoreLife Healthcare<\/title>\n<meta name=\"description\" content=\"3 easy exercises to help with knee pain. Understand the common causes of knee pain and try low-impact stretching and movements to relieve knee pain.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Exercises to Relieve Knee Pain | CoreLife Healthcare\" \/>\n<meta property=\"og:description\" content=\"3 easy exercises to help with knee pain. Understand the common causes of knee pain and try low-impact stretching and movements to relieve knee pain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"CoreLife Healthcare\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corelife\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-26T15:49:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-05-14T20:21:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/04\/bench-daylight-daytime-1288484.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"4000\" \/>\n\t<meta property=\"og:image:height\" content=\"2669\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Cory Clayville, VP of Fitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@corelifemd\" \/>\n<meta name=\"twitter:site\" content=\"@corelifemd\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cory Clayville, VP of Fitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/\"},\"author\":{\"name\":\"Cory Clayville, VP of Fitness\",\"@id\":\"https:\/\/corelifemd.com\/dev\/#\/schema\/person\/5fca78b3f30522ce07440e29bb1de89e\"},\"headline\":\"3 Exercises to Relieve Knee Pain\",\"datePublished\":\"2019-04-26T15:49:21+00:00\",\"dateModified\":\"2019-05-14T20:21:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/\"},\"wordCount\":474,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/corelifemd.com\/dev\/#organization\"},\"articleSection\":[\"Blog\",\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/\",\"url\":\"https:\/\/corelifemd.com\/dev\/3-exercises-to-relieve-knee-pain\/\",\"name\":\"3 Exercises to Relieve Knee Pain | CoreLife Healthcare\",\"isPartOf\":{\"@id\":\"https:\/\/corelifemd.com\/dev\/#website\"},\"datePublished\":\"2019-04-26T15:49:21+00:00\",\"dateModified\":\"2019-05-14T20:21:09+00:00\",\"description\":\"3 easy exercises to help with knee pain. 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