Understanding Knee Pain: Strengthening and Prevention

Understanding Knee Pain

Knee Pain No drugs

Knee pain is prevalent in the world today. In fact, according to an article on the World Health Organization (WHO) website.I quote: “With a prevalence of 365 million, the knee is the most frequently affected joint, followed by the hip and the hand.”. Therefore it is important for us to understand more about knee pain. So we may identify potential KneeRunneraggravations and exercise the right precautions. As advised by trained professionals.

Different Knee Pains

There are different types of knee pain. Knee pain can be caused by injuries, mechanical problems, types of arthritis and other problems. You may find out more about the causes of knee pains here.

Pain in the knee visuals
Man experiencing knee pain

Types of knee pain:

  • Osteoarthritis
  • Meniscal tears
  • Patellofemoral syndrome
  • Acute injuries
  • Lliotibial band syndrome
  • Infectious arthritis
  • Fractures
  • Bursitis
  • ACL injuries
  • Baker’s cyst
  • Tendon tears
  • Patellar tendinitis
  • Ligament injuries
  • Dislocation
  • Infection in the knee joint
  • Torn cartilage 


By first identifying the problem can we then exercise good habits in preventing aggravation. Some methods may include implementing mindful aspects to our basic day to day living. Such as being mindful of our posture and gait. But of course that alone does not cover all the types of knee pains listed above. 

Prevention is better than cure 

Exercise is key to a good and healthy life

The phrase: “Prevention is always better than cure.” has been a long standing principle of our clinic. There are many ways to prevent knee pain, here are some vital examples.

Knee pain prevention methods:

  • Wear appropriate footwear

    • Sports
    • Casual
    • Working
  • Stretching 

    • Warm Up
    • Cool Down
  • Proper planned workout regime

    • Losing weight 
    • Knee strengthening 
    • Building up for your workouts
  • Posture & Support 

Knee Pain: Wear appropriate footwear

Ergonomic Shoes
Proper footwear is important and essential to protecting your knees and feet.

When considering appropriate footwar, it is important to first identify its purpose. Identifying the shoe’s function will help you make a better decision on choosing one. 3 types of footwear must be considered for its functions.


  1. Sports Footwear
  2. Working Footwear 
  3. Casual Footwear


It is important to note that not just your feet but your shoes support your weight too. Proper shoes provide support, align the legs and provide balance. And therefore help take pressure off the knee joints. This is why wearing heels can cause and aggravate knee pain. 


It is especially important to choose the right footwear during exercise. Not just one that looks good, but one that can provide the proper arch support and positioning. 

As you may be engaging in low to high impact exercises. Footwear that does not ensure a healthy position for your feet. Will have a negative impact with every step. This will cause aggravation no matter how much effort, and planning you make for your workout regime. So please start by choosing the appropriate footwear for the appropriate activity. 



Visual depiction of stretching
Stretching is important and essential to protecting your body from injuries.

A common myth is that stretching is unnecessary, because of its lack of aerobic value. This is of course untrue, and is in fact compulsory to lower the risk of any injuries.


Your hamstring, calves and quadricep are connected to your knees. Focusing your stretches on these muscle groups can help take off pressure from your knees and knee caps.  Stretching helps lower the tension in your tendons. This ultimately relieves pressure from your knees. 


Some stretches you may practice:


  1. Hurdler Hamstring stretch

    1. Starting with your right hamstring. Sit down and place your right leg stretched out, toes facing the ceiling.
    2. With your left leg folded, sole placed on your inner right thigh.
    3. While trying to maintain a straight back reach for your right toes. Hold this position for 10 seconds.
    4. Remember to be mindful about your breath. Breathing in when you prep or hold your position. And breathing out when you push for a deeper stretch.
    5. Change to the other leg for a balanced stretch.
  2. Calf Stretch ( Gastrocnemius Stretch ) 

    1. While standing up lean onto a wall with your toes facing straight. (Avoid having your toes face outwards.)
    2. Place the leg you want to stretch behind that first leg.
    3. With your hands pressed against the wall. Lean forward while keeping your back and back leg straight until you feel the stretch at the back of your calf.
    4. Ensure that your heel is kept on the floor during stretch. Hold for 20 seconds.
    5. Change back leg.
    6. Repeat before and after workout to lower risk of pain conditions in the knee.
  3. Quadriceps Stretch

    1. Stand up with both feet shoulder width apart.
    2. Bring one heel up towards your buttock, hand supporting that leg by the foot.
    3. Hold the stretch for 15 seconds.  
    4. Change the leg and repeat. 


By stretching you are not only improving your flexibility (low tension, less pressure) but strength (proper support). All while maintaining muscle balance in your body.  

Proper planned workout regime:

Workout and Exercise geriatric
It is important to exercise for your mental and physical health and wellness.

We learn the importance of stretching before, during and after your workouts. Now it is time to learn the importance of planning your workouts. Whether it is to keep track of your progress or if it is to prevent injury. 


When planning, it is important to consider the severity of your pain condition and your present physical fitness. Remember, if you are suffering from a pain injury. It is important to first remember that the function of your workout should be focused on strengthening. Its goal is to equip your body (in this case your lower torsos)  with the proper strength to support your knees, not to aggravate it. An example of this would be practising ramping up to top speed. Instead of jumping straight into full speed during the workout.


Here are some tips to keep in mind:

  1. Always stretch before you begin your workout regime. You may refer to the above given stretches.
  2. The main objective is consistency. Work towards exercising at least 3 days a week. Remember, life is a marathon not a sprint.
  3. Do not force. Take this opportunity to practice being mindful of your body. Pay attention to what it is trying to tell you. 


Exercises to strengthen your knees

Exercise is medicine
Exercise is important in your lifestyle. Health & Wellness
  1. Straighten knee leg lifts:

    1. Start on the floor facing upwards on your back. With both knees bent upwards.
    2. Lock one leg straight at a 45 degree angle. Hold for 5 seconds. 
    3. Slowly lower to a flat resting position. Return the knee back up. 
    4. Repeat on the other leg to consider it 1 rep. Repeat 20 times to consider it a set.
    5. Do 3 sets with rest in between. (Decreasing rest time can be used for progression.)
  2. Horizontal leg raise (On Chair)

    1. You will need 2 chairs, place them facing each other. Sit on one of them
    2. While seated, extend your leg onto the other one. Such that your leg is completely straight while resting.
    3. Keeping it straight, raise your legs up no further than 30cm. Hold it for 10 seconds before returning to rest. 
    4. Do this 10 times for each leg to consider it 1 set. Do 3 sets with rest in between. 
  3. Knee full extension (On Chair)

    1. You will need 1 chair. Make sure that the chair is high enough. Such that you can sit with your knees at a 90 degree angle. 
    2. Raise and straighten each leg 1 by 1 for 5 seconds. Return it to a resting position after.
    3. Do 20 repetitions on each leg to consider it a set. Do 3 sets with rest in between
  4. Knee to chest

    1. Start on your back with legs fully extended out.
    2. Bring both knees towards your chest. Wrap both hands below the knees,above the shin.
    3. Alternatively you can place them at the back of your thighs.
    4. Hold for 10 seconds, return to resting position. Repeat 10 times to consider it a set.
    5. Do 3 sets with rest in between. 


Here is a video by our principal practitioner. You may refer to this for more exercises to strengthen your knees.

Therapy programs by us


  • Lifestyle Modification

Our consultants will tailor a program specially for you by diving into understanding your lifestyle. From your circadian cycle, your diet to the physical demands of work that you go through. We will not only help you recover from your chronic knee pain, but also equip you with the tools necessary to prevent further problems in the future.

A clinically advanced non-invasive equipment This intervention helps patients with pain by reducing knee joint inflammations. Improving muscle imbalances and creating healthy circulations for your joints. It also helps loosen scarred tissue from chronic muscular conditions as well as other pain conditions.

State-of-the-art technology that has helped our patients efficiently rehabilitate, strengthen muscles and lose weight within a short time frame. This advance tech is able to reduce body weight of up to 90 percent during exercises such as walking or running. This helps relief any pain and pressure applied to the knees from patients that may be obese, or have any existing chronic knee issues. It helps boost patient’s performance during the exercises within the machine, Increasing their heart rates to efficiently burn calories. At the same time, our consultants will be able to analyse and help improve our patient’s gait/movement/pattern while walk and running.


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