Many people experience discomfort in their knees from prolonged sitting, whether in a car or on the couch. Sitting for extended hours leads to joint stiffness, muscle imbalance, and weakening of stabilising muscles. Physical therapists encourage performing exercises that build strength and flexibility to maintain healthy knees. There are several exercises that you can do to reduce discomfort after sitting for hours. These simple workouts will strengthen the muscles around your knees and improve your mobility. This article covers five exercises that are effective at combating knee pain.
1. Lateral Band Walks—Strengthen the Supporting Muscles
Prolonged sitting affects the glutes and hip abductors, causing them to weaken and putting stress on the knee joint. This will lead to pain, and it can even cause injury over time. Lateral band walks are a workout that targets these neglected muscles and promotes knee stability.
How to Do It:
Stand with your feet hip-width apart with a resistance band just above your knees.
Slightly bend your knees and step to the side with one foot.
Ensure that tension remains in the band.
Step in the same direction with your other foot.
Take 10-15 steps in that direction and then switch sides and repeat in the other direction.
2. Step-Ups—Improve Strength and Balance
Having a weak leg can contribute to knee pain. Step-ups are a great workout to correct imbalances and enhance overall stability. It targets the quadriceps, hamstrings, and glutes, making them stronger.
How to Do It:
Place one foot on a knee-high bench or step.
Lift your body by pressing through your heel.
Slowly lower your body with control and switch legs.
Repeat for 10–12 reps on each leg.
3. Hamstring Curls—Protect Your Knee Ligaments
Strengthening your hamstrings is just as important as strengthening your quadriceps. Hamstrings are often neglected, but this can lead to an imbalance. When this occurs, knee pain may be experienced, or it could even cause injuries like ACL tears. Therefore, incorporating hamstring curls is a great way to combat knee pain.
How to Do It:
Place a mat on the floor and lie face-down.
Bend your knees and bring your heels towards your glutes.
Slowly lower your feet with control.
Repeat for 12–15 reps.
4. Couch Stretch—Relieve Tension in the Quads
Prolonged sitting can impact your quadriceps, causing them to get tight. When your quadriceps are tight, they tug on the knee joint, leading to pain. This can also hinder your mobility. The couch stretch combats this effect, loosening your quads and hip flexors.
How to Do It:
Place a mat on the floor and kneel on one knee.
The back foot should be resting against a wall or couch.
While maintaining an upright torso, gently press your hips forward.
Hold for 20–30 seconds and then repeat on the other side.
5. The Open Book Stretch—Address Tightness in the Spine
Your knees are also affected by the mobility of your lower back and hips. When there is a lack of mobility in these areas, it can strain your knees and cause pain. With the open book stretch, your spinal rotation will improve and tension will be reduced.
How to Do It:
Place a mat on the floor and lie on your side with your knees bent at 90 degrees.
Extend both arms straight in front of you.
Rotate your top arm slowly across your body.
As you rotate, aim to touch the floor behind you.
Hold for a few seconds and repeat on the other side.
Repeat for 8–10 reps on each side.
Final Thoughts
These exercises, covered in an MSN report as a great way to fix knee pain, will improve your overall health and well-being. However, it is crucial to keep moving throughout the day to prevent knee pain. If you are at work, incorporate regular movements like standing and stretching regularly. This will prevent stiffness and support stability. Lastly, consider visiting a physical therapist if the knee pain persists.
