5 Easy Resistance Band Exercises to Get Rid of Knee Pain

Unfortunately, knee pain and knee injuries are as common as they are unpleasant. A large percentage of people will most definitely experience some sort of a knee pain at some point in their lives.

5 Easy Resistance Band Exercises to Get Rid of Knee Pain

Knee pain can be caused by:

  • Injury
  • Arthritis
  • Wear and tear of the knee joints

This type of pain affects almost every athlete and person over 50 years of age. This happens because the knee is extremely complex and sensitive joint. And, just like with any other joint pain, we usually start paying attention to our knees only when we feel discomfort.

Knee pain lessens body movement and by doing so can make our everyday tasks feel impossible to do. Symptoms of knee pain include:

  • Stiffness
  • Sharp, dull or stabbing pain
  • Swelling
  • These symptoms of knee pain can be easily eliminated by using pain relief medication. Take a quick scan of joint pain supplements reviews online to find the best product for you.

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Resistance Band Treatment For Knee Pain

Regular exercise is vital for treatment of knee pain. If your pain is caused by injury, you should first consult with your doctor before you do any kind of exercise. Resistance band exercises are excellent for knee pain reduction. They strengthen the muscles and tendons around your knee and relieve the pain by making your knee muscles more flexible and your connective tissue stronger. Be very careful not to strain your muscles and be aware of your limits. It is also important that the resistance band is secured enough to avoid any kind of unwanted accident or injury.

These are 5 Resistance Band Exercises for Knee Pain Relief:

1. Terminal Knee Extension

Terminal Knee Extension

Wrap the extension band around your knee and make sure that the other end of the band is properly and firmly fastened. Start this exercise with your knee slightly bent. Bring the knee back to a straightened position, using the band resistance. Pay close attention to the flow of your movement.

2. Side Swing Extension

Secure one end of your extension band on your left side and put the other end around your right ankle. Stand in the straight position, put your hands on your hips and stretch the resistance band right to left, in a pendulum motion. If you have trouble balancing on your left leg, hold on to something. Do 10 of these for each leg. Think about your posture and breathing.

3. Lying Hip Extension

Lying Hip Extension

This a very effective exercise for your hips. It is important to understand that the pain in your knees is often caused by the poor condition of your hip muscles. Hips are responsible for the entire lower body movements, knee joints especially. Put the extension band around your feet and lie on your back. The other end of the extension is fastened firmly. Start with your legs fully extended. Bend your knees and pull the extension band in your direction. Repeat 10 times. You can also stretch your legs out by holding one end of the extension in your hands and the other end wrapped around your ankles.


*All individuals are unique. Your results can and will vary.

4. Front Kick Extension

Stand straight, looking forward. Turn your back to the anchored resistance band and put the band on your right ankle. Swing forward with your right leg, as if you’re trying to kick a ball. Do 10-15 of these with your right and with your left leg. When you reach the highest stretching point, try holding the elastic resistance band for a couple of seconds before releasing it.

5. Lying Knee Extension

Lying Knee Extension

This exercise is similar to the lying hip extension. Wrap one end of the extension band around your ankles and hold the other end in your hands. Lie on your back with your knee at your chest. Extend your knee up, very slowly, then return back. Use the resistance of the extension band. Repeat 10 times.

When you are using resistance band in your workout and training sessions, it is important to use resistance band suitable for your needs and strength. It is even more important to practice healthy diet full of vitamins and protein, as well as appropriate supplements that will help you rebuild your muscles and repair damaged knee joints. Flexoplex is a supplement that will improve joint motion and flexibility in your knees. Flexoplex also reduces inflammation and swelling, lubricates joints and relieves the knee pain.

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When you use resistance band in your exercise routines, your muscles and joints are in a constant state of natural tension. When you pull resistance band with your legs and knees, stretching of the band increases and your muscles, even the ones you hardly ever use, are completely involved, without additional stress on your joints.

You need to exercise, eat healthy and use supplements like Flexoplex in order to get rid of knee pain entirely. As you move forward with your exercise sets, you will feel more flexible, your hips will be stronger than ever and your knee pain will be nonexistent and avoidable.

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Evan Jensen, CPT

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about health, fitness, nutrit

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