Best Exercises (and Foods) for Managing Knee Pain

My Top 4 Ways to Help Your Knees Feel Better

No one likes having pain, it’s not fun. But there is something about knee pain that just makes it more annoying, and I totally understand that. Not just because I am a Physical Therapist, but also because I’ve been there - more times than I’d like to acknowledge. 

Did you know that I tore my PCL and medial meniscus during my last year of competitive gymnastics at the University of Maryland? Did you also know that there isn’t a great way to surgically repair the PCL? I had surgery to see if we could create some stability in my knee, but it didn’t last. Since then, it has been a process of learning what exercises to do, and how to best manage my knee pain when it happens. This insight, along with all my years practicing, has helped me to create my Top 4 Ways to Manage Knee Pain. 

1) Mobility is king.

Yes, your knee range of motion is very important, but it’s not alone. The joints above and below your knees also need attention. So work on your spine, hips and ankle mobility too!  My favorite go to exercises are:

1. Cat / Cow Pose

2. 90 / 90 Switches

3. Hip CARs

4. ½ Kneeling Ankle Dorsiflexion

2) Strengthen those hips.

Weak hips can make your knee pain worse. Here are my top 3 hip exercises that help stabilize your knees:

1. Banded Squats

2. Ball Side Squats Against the Wall

3. Crab Walk (Using a Resistance Band)

Banded Squats work your hip strength which will help stabilize your knees.

3) Proprioception protects.

Proprioception protects. Your balance is a combination of 3 different systems in your body. Your vision, inner ear and your proprioception systems all work together to keep you upright. Proprioception is information you perceive that lets you know where your limb is in space.

Here’s a few exercises to try:

1. Bridges with Feet on an Exercise Ball

2. Balancing on 1 leg while brushing your teeth

3. Single leg RDL 

4) Collagen.

Collagen is a major structural protein in our tissues and our bodies naturally produce it using the amino acids from protein-rich or collagen-rich foods. As we age, the collagen in our body decreases.

Try adding more collagen rich foods to your diet like:

1. Bone broth

2. Animal protein like meat, chicken or fish

3. Dark green leafy veggies 

4. Consider adding a collagen supplement. Click here for the one I use daily.

Knee pain can be frustrating, but it doesn’t have to hold you back.

By focusing on mobility, strength, proprioception, and nutrition, you can build a strong foundation for long-term knee health. Remember, managing knee pain is a journey, and it's about finding what works best for your body. Don’t hesitate to reach out if you need guidance or personalized support. Whether through physical therapy, movement therapy, or lifestyle adjustments, I’m here to help you keep moving forward, pain-free, and empowered to live your life to the fullest.

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