3 Simple Moves to Eliminate Knee Pain

3 Simple Moves to Eliminate Knee Pain

If your knees hurt, it can be tough to do even the simplest of tasks. It may affect your performance at work and your quality of life. Here are some simple exercises that you can perform every day to reduce inflammation and help alleviate your symptoms. So given there are three simple moves to eliminate knee pain and see if they help!

Knee pain is one of the most common problems that people experience. Knee pain often occurs when you’re walking, running, or climbing stairs. It can also happen if you have a long history of a knee injury, such as osteoarthritis or previous surgery. While there is no one cause for this type of pain, it has been associated with inflammation and swelling in the cartilage and tissue that make up the knee joint.

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1. Floor Touch

Stand with your feet approximately hip-width apart. Bend your knees and hips slightly. Bend over, stretching your fingers to where you are comfortable, which can be to your shins or with your palms to the floor. You are looking for a stretch through the hamstrings and glutes. If you have knee pain, you may have excess tightness in the hamstrings and glutes. It is important to work on tight areas and put unnecessary stress on the knees. Go through 2 repetitions, holding the end position for 20 seconds.

Floor TouchFloor Touch

2. Knees to Chest

Sit upright on a chair, bringing your knee toward your chest slowly. Straighten the knee and extend your leg out slowly. Focus on completing a full range of motion. Often, with knee pain, we “cheat” exercises and avoid the very end range of an exercise. The number one thing we can do to alleviate knee pain is to get the range of motion back in the knee. We can then start on layering on strength.

Knees to ChestKnees to Chest

Start with one set of 5 repetitions in a smooth, controlled movement. Bend and extend the knee as much as you can. Try to find a point where you are getting some resistance. It’s a bit uncomfortable, but you are not in extreme pain. Do not try to push into the very painful range.

3. Tubing Leg Press

Grab the tubing with both of your hands, placing the end at the midfoot. Sit upright, hold the tubing, and pull back as much as possible to create as much resistance as you can handle—work at straightening the leg while engaging the muscles around the knee. Bring the knee back as much as you can. It might be a bit uncomfortable, but it should not but not painful. Start doing these moves to eliminate knee pain with one set of 5 repetitions in a smooth, controlled movement.

Tubing Leg PressTubing Leg Press 


Knee pain is a common result of overuse, aging, or injury. Anytime you put your weight on the knee, it is possible to become unstable and cause strain. The most common way to decrease the risk of knee pain is by doing exercises that strengthen the muscles in the lower body and core. Try these three easy knee pain exercises at home.

If you are suffering from any knee discomfort and want to eliminate your knee pain permanently, click here to check out the Knee Pain Solved program.

Knee Pain Solved