Knee Pain

These exercises for knee pain are designed to impact your symptoms so that you can experience the direct correlation between your (mis)alignment and the symptoms that you’re experiencing.

Please do keep in mind that whilst you should feel the difference after doing these exercises for knee pain, they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body (and which are the root cause of your pain).

So What Is Pain?

Pain is your body’s way of telling you “something is wrong” and is asking for action to make it better.

Common complaints for the knee include:

  • Arthritic Knees
  • Ligament Sprains
  • Meniscus Damage
  • Patella Pain
  • Water On The Knee
  • Osgood-Schlatter
  • Baker’s cyst
  • Muscle strains
  • Limping and limited ability to walk
  • Noticeable swelling

The Egoscue Method, in its 30 years of experience, believes that it’s the misalignment of your load bearing joints – your shoulders, hips, knees & ankles – that’s the cause of your knee pain.

The first step in correcting the problem is to do these 2 exercises for knee pain.

Exercises courtesy of The Egoscue Method™

Exercise 1: Runner’s Stretch

How To Perform This Exercise:

  • Kneel down with your front foot (heel) in contact with the back knee
  • Curl the toes on your back leg under
  • Place your hands on the floor on each side of the front foot and stand up
  • Tighten your thighs and try to roll your hips forward to place the arch in your low back
  • Hold and switch sides after the desired amount of time
  • If you find the stretch along the back of your leg is too strong, you can modify the exercise by placing your hands on a chair

Hold for 1 minute on each side

Exercise 2: Downward Dog

How To Perform This Exercise:

  • Start on your hands and knees as in the Cat and Dog position
  • Pull your toes under to grip and proceed to lift your knees off the floor into the piked position
  • As seen in the photo, your goal is to pull your upper body through your arms toward the floor
  • Your heels do NOT have to be on the floor (though this is the goal)
  • Concentrate more on trying to roll your hips forward to place an arch in your low spine
  • Tighten your thighs and hold

The key points for this exercise are:

  1. Do not bend your knees and
  2. Place the arch in your low back

Hold for 1 minute

The Results:

  • What changes do you feel?
  • What else do you notice?

Remember to repeat the weight distribution test to see how the exercises have impacted it.

What Now?

If you have any questions, use the form below to drop me a line and I’ll get back to you with some help:

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