Rehabilitate your knee pain

Time to rehabilitate your knee pain, having knee pain can be both limiting and frustrating. Whether knee pain is due to overuse, injury or osteoarthritis , regular rehabilitation exercises can help strengthen the knee joint , improve mobility and reduce discomfort. Here we present some effective exercises for knee rehabilitation and recommend products from Rehcore that can support your recovery.

Rehabilitate your knee pain with five great exercises

1. Heel and calf stretch

Purpose: To stretch the calf muscles and improve flexibility in the lower leg.

• Stand with your face against a wall.
• Place your hands on the wall and move one foot back with your toes pointing forward and your heel on the floor.
• Bend your front knee slightly and lean forward until you feel a stretch in the calf of your back leg.
• Hold the position for 30 seconds and then switch legs.

2. Quadriceps stretch (front of thigh)

Purpose: To increase flexibility in the thigh muscles and reduce pressure on the knee joint.

• Stand next to a chair or wall for support.
• Bend one knee and bring your heel toward your buttocks.
• Grasp the ankle and pull gently until you feel a stretch in the front of the thigh.
• Hold for 30 seconds and then switch legs.

3. Hamstring stretch (back of thigh)

Purpose: To stretch the muscles on the back of the thigh to improve mobility.

• Lie on your back with both legs extended.
• Lift one leg straight up towards the ceiling.
• Place your hands behind your thigh and gently pull your leg towards you until you feel a stretch.
• Hold for 30 seconds and then switch legs.

4. Half squats

Purpose: To strengthen the thigh muscles without putting too much strain on the knees.

• Stand with your feet shoulder-width apart.
• Bend your knees and lower yourself about halfway into a full squat.
• Hold the position for a few seconds and then return to standing.
• Repeat 10 times.

5. Calf press

Purpose: To strengthen the calf muscles and improve lower leg stability.

• Stand with your feet shoulder-width apart.
• Lift your heels so that you are standing on your toes.
• Slowly lower your heels back to the floor.
• Repeat 10 times.

Recommended products to rehabilitate your knee pain

To optimize your rehabilitation and provide extra support during exercises, the following products from Rehcore can be helpful:

1. Knee pads with compression

This knee brace offers stability and compression, which can reduce swelling and provide support during exercise. Perfect for those recovering from knee injuries or suffering from osteoarthritis.

Vulkan Knee Pads Stable

549 kr

Buy now

Activemed Knee Pads

399 kr

Buy now

2. Exercise bands

Use resistance bands to add resistance to your exercises and strengthen the muscles around your knee joint. They are versatile and can be used for a variety of rehabilitation exercises.

Refit Powerband

179 kr

Buy now

Refit Miniband Pro 3 Pack

89 kr

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3. Cooling gel

After exercise, applying a cooling gel can help reduce inflammation and relieve pain in the knee area.

Biofrost Active Tube 100 ml

160 kr

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Biofrost Relief Tub Cooling Gel 100 ml

160 kr

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4. Massage ball

A massage ball can be used to massage the muscles around the knee, which improves blood circulation and promotes recovery.

Refit Trigger Ball

129 kr

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Refit Trigger Point Roller

249 kr

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5. Balance cushion

Improve your balance and strengthen the stabilizing muscles around your knee by including a balance cushion in your workout.

Refit Balance Cushion

265 kr

Buy now

By incorporating these exercises and products into your daily routine, you can effectively rehabilitate your knee pain and speed up your recovery. Remember to always consult a physical therapist or doctor before starting a new exercise program, especially if you have an existing injury.