5 Knee Pain Relief Stretches & Exercises You Can Do In Bed
These knee pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.
Often with knee pain, we wake up stiff and sore. We can also have knee pain at the end of a long day. These simple knee stretches and exercises may help no matter when knee pain strikes.
The first two knee stretches are an active assisted hamstring stretch and a knee to chest stretch. These will help loosen up the muscles around the joint and the joint itself.
Heel slides are also a great way to get movement in the knee joint and help loosen the knee before you get up or go to bed.
Finally, isometric exercises like hamstring sets and quad sets not only strengthening the muscles, but they also help loosen up the area by relaxing tight muscles.
Sore legs are common when starting a new workout program or when exercising a little too hard, especially on leg day. These stretches can help relax sore and tight leg muscles & provide pain relief.
With Shin Splints, pain can be felt on the front (anterior shin splints) or on the inside/medial ankle (posterior shin splints). Using a massage gun on the painful area, as well as stretches & exercises, can help with pain relief.
This knee pain relief routine can help strengthen and loosen up the muscles around the knee and hip area. These knee exercises are done in real time, so it’s easy to follow along with the routine.
These knee strengthening exercises don't require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain.
Knee pain can be caused by many things. Often a tight quadricep muscle can cause knee pain. My favorite stretch for this area is a quad stretch. It’s great for the knee, hip, and thigh area.
Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help.