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Five At-Home Exercises for Your Hips and Knees

Knee Joint Pain

Get Your Hip and Knee Joints Moving Again with These 5 At-Home Exercises

Are your hips and knees feeling stiff, achy, or even painful? Noticing more discomfort in your joints when standing up and moving around? If so, you’re not alone.

This quarantine has taken a toll on many people’s bodies, as it has become much more difficult to maintain the same levels of physical activity at home. However, getting exercise is still very important – especially for your hips and knees!

Your hips and knees were made to move, and when we sit around without exercising them, they can lock up, become tight, and result in discomfort. You may be wondering how you can get the same workouts in your lower extremities without gym equipment – well, we’ve got you covered! Follow the exercises below for both relief and prevention for hip and knee pains – and, as always, if you have any questions about these exercises, don’t hesitate to call or message us.

Five Exercises to Stretch and Strengthen Your Hips and Knees
  • Hip Circles Hips bothering you while stuck at home? Try some Hip Circles! This easy-to-do exercise is exactly what it sounds like – simply lie on your side, raise your top leg and rotate your hip in a circular motion. Then, switch to the opposite direction. Begin by doing 3 sets of 10 repetitions with each leg – your hips will be feeling better in no time!
  • Straight Leg Raise. When stuck at home, sedentary tendencies can cause the knees and hips to lock up, resulting in pain. Get those joints moving again with a Straight Leg Raise. Simply lay flat on the ground and lift your legs until they are straight in the air at a 90 degree angle with the rest of your body. Repeat 3 sets of 10 repetitions for each leg. Bonus – this also works your abs!
  • Hip External Rotation Stretch. This is a great stretch for targeting both your hip and knee joints. Begin by sitting on the floor with your feet straight out in front of you. Then, bend one knee across the opposite leg and push down on said knee with your hand – you should feel this stretch in your buttocks, hips, and knees! Repeat these directions on both sides to get a full stretch.
  • Kneeling Hip Flexor Stretch. If you are looking for a deep stretch, this is the one for you. Kneel on a mat or soft surface. Make sure you are positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs. Repeat 3 times each leg.
  • Standing Hip Flexion: Open the Gate. This one will surely get your blood pumping! Begin by standing up straight and then lift your right knee up in a 90 degree angle in front of you. Then, rotate your leg sideways while keeping that same position by shifting your hip muscles. Hold this position and then slowly rotate your hips back to the front and place your foot back down, flat on the ground. Repeat these same instructions with your left knee, completing 3 sets of 10 repetitions on each side. 

Questions?

Looking for more assistance with these exercises? No problem! If you have any questions about how to perform these exercises or how to build a hip and knee exercise routine, contact Carlson ProCare today to schedule an appointment with one of our physical therapists. We are here to help you remain active, safe, and healthy at home!

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