3 Ways Kettlebells can Improve your Knee Pain

By: Cole Monson

Knee Pain got you down?

Knee Pain is one of the most common complaints among physical therapy patients today. Scientific findings have pointed to the hip joint as a major player in most knee pain. When you think about how exactly your leg works, this is a fairly accurate analysis. The orientation of the knee is controlled by the position of the femoral head, which is controlled by the muscles of the hip. More simply, the hip controls which way your knee faces and therefor acts as a guide for all the muscles in your knees. To address knee pain, we must first address the strengthening of the hip and kettle bells are a great tool. Here are 3 simple exercises to help strengthen your hips and ease your knee pain with kettle bells.

1. Side Swings

One of the best exercises to strengthen the muscles of the hip for knee pain is the Side Swing. Swing the kettle bell on the side of the body, and more weight is pulled to the lower extremity (and hip) you wish to strengthen. The swing entails a hip-propelled move of the kettle bell from between the thighs to eye level, repeated 15 to 20 times as part of three to four sets. You can perform the swing with both hands or a single hand to recruit your stabilizer muscles.

2. Alternating Knee Lift

Work in more than just a knee exercise for this great move. Stand tall, keeping your abs tight, and hold the kettle bell in your left hand. Lift your right knee, passing the bell underneath to your right hand. Return the bell to your right hand and repeat. Perform 10 repetitions on each side and three to four sets.

3. High Knees

Hip abductors are responsible for maintaining pelvic motion and femoral alignment during activity. The High Knees exercise is a great way to strengthen all muscle movement within your legs. The stance leg is the side being strengthened while raising a kettle bell up by the foot until the knee of the lifting limb is at the height of hip – a “high knee”. By lifting up the kettle bell using hip flexion, a sudden downward force is created on the side opposite to the stance leg. That force is strengthening the hip muscle by preventing the drop of the kettle bell.