Knee pain is extremely common, but it can be very debilitating. Use these 10 exercises to help ease knee pain and increase mobility.
But here’s the good news: the right knee pain exercises can help relieve pain, improve flexibility, and strengthen your knees for the long term.
Moreover, exercise is a proven way to enhance blood flow, reduce inflammation, and build the muscle support your knees need to stay healthy and pain-free.
In this guide, we’ll walk you through the best exercises to relieve knee pain—simple, effective movements that can help you get back
Top 10 Exercises for Knee Pain Relief
1. Knee Lift
- Begin in an upright standing position with your feet hip-width apart, while maintaining a good alignment with your head, shoulders, hips, and legs.
- Then, place your hands on your hips. Engage your core.
- Slowly lift one knee up at hip level. Hold the position for a couple of seconds.
- Moreover, lower your knee down. Repeat the movement as you switch legs and complete the movement for 10 repetitions on each leg.
2. Hamstring Stretch
- Begin in an upright standing position with your feet hip-width apart, while maintaining a good alignment with your head, shoulders, hips, and legs.
- Then, extend one leg forward with your heel pressed on the floor and your toes pointed towards the ceiling.
- Engage your core and bend your opposite leg as your hinge through your hips to bend your upper body forward, reaching your hands towards your toes.
- Moreover, hold the position for a couple of seconds.
- Raise back up to return to the starting position and repeat the movement on the opposite side
3. Clamshell
- Lie on your side on the floor with your knees bent and stacked together, while maintaining good alignment in your upper body.
- Then, bend your bottom arm and rest your head on it. Engage your core.
- Slowly raise your top knee to open your hips.
- Lower your knee to the starting position and repeat the movement with 10 repetitions.
- Moreover, repeat the movement on the opposite side.
4. Squats
- Begin in an upright standing position with your feet considerably wider than shoulder width apart, while maintaining good alignment with your head, shoulders, and hips.
- Then, clasp your hands together and engage your core.
- Hinge from your hips and bend your knees.
- Slowly lower yourself down and push from your heels to rise back up.
- Repeat the movement for another repetition.
- Complete the movement for 2 sets of 5 to 10 repetitions.
5. Standing Hip Flexor Stretch
- Begin in an upright standing position with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
- Then, place your hands on your hips.
- Engage your core step one foot forward and bend your knee moving into a lunge position.
- Hold the position for a few seconds.
- Moreover, raise back up to return to the starting position. Repeat the movement on the opposite side.
6. Lying Single Raises
- Lie on the floor and straighten out your legs.
- Then lift one leg up for about 45 degrees, hold it for a couple of seconds
- Bring it back down and repeat the movement to the opposite leg.
- Moreover, start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position for a second or two.
- The intensity is light. The purpose of this exercise is to strengthen the core, hips, and quads, which will help with knee pain.
7. Step Up
For this exercise, you can utilize a flat-side-down half foam roller.
- Step one leg up, bring the other leg up, and then stop at the top position.
- Then, go back down and alternate sides. Don’t do the exercise all with the same leg — alternate it back and forth.
- Moreover, start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end position.
- The intensity is light, but it will be more challenging as you increase the height of the step.
8. Squat With Band
For this exercise, you use a resistive band like the green tube resistive band. You can find this in any department store that has a fitness center, or you can buy it online, and you may find the newest type. However, all of them are roughly the same.
- Begin in an upright standing position and hold the handles of the band.
- Then, step both legs on the band underneath the arches of your feet.
- Adjust your stance to a good hip-width apart.
- Pull the strap of the band in your hips, or you can pull it up to your shoulders, and then squat down as far as you can.
- Moreover, maintain a proper alignment with the upper body, and then perform a quick stop at the bottom position.
- Go back to the start position and repeat the movement.
- Start with one set of 5 reps. Then, perform this exercise in a smooth, controlled movement with a quick stop at the bottom position.
- Additionally, the intensity can be light to moderate depending on your strength in the knees and the resistance of the band.
The purpose of this exercise is to retrain the squatting movement and strengthen the muscles in the knees and hips. By adding resistance, it targets the hip muscles more, which will help to overcome knee pain.
9. Lunge With Band
- Begin in an upright standing position and hold the handles of the band.
- Then, step one foot to the band, and then step the foot forward.
- Move into a big step stance. Then, pull the resistive band in your hips, or you can increase the intensity by pulling it at your shoulder level.
- Move into a lunge position, and then bring the back knee to the floor and hold to that position for a second.
- Moreover, the front leg and back leg are in 90-degree angles with ankle, knee, and hips. Finally, go back to the start position and repeat the movement.
- Then, start with one set of 5 reps on each side. The intensity can be moderate to light depending on the strength you have in the knee and hips and on the resistance of the tubing.
- Perform this exercise in a smooth, controlled movement with a quick stop at the end position.
- The purpose of this exercise is to strengthen the muscles around the knees and in the glute areas, especially the back hip area.
10. Bridging Exercise
This exercise is one of the best exercises to ease knee pain and targets the gluteus maximus and hamstrings. A strong hip leads to strong and pain-free knees.
- Lie on your back on the floor and relax the upper body.
- Then, bend your knees and tighten the abdominal area. Push through the heels.
- Lift your hips up and come up to a point where your knees, hips, and shoulders are in a straight line.
- Hold to that position for a good second, and then bring the hips back down.
- Relax and repeat the movement.
- Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position.
- The intensity can be light to moderate depending on your weakness in the glutes.
- Moreover, the purpose of this exercise is to work on the core and activate the glute muscles.
What Causes Knee Pain?
Knee pain is a common issue that can stem from a variety of causes, affecting people of all ages [1] and activity levels. Additionally, understanding the root cause is essential to choosing the right physiotherapy exercise for knee pain and preventing further discomfort or injury.
Here are some of the most common culprits behind knee pain:
- Arthritis: Conditions like osteoarthritis or rheumatoid arthritis cause inflammation and wear-and-tear in the knee joint, leading to stiffness and pain.
- Injuries: Moreover, ligament tears, meniscus damage, or sprains can result from sports, accidents, or sudden movements, leaving the knee vulnerable to ongoing pain.
- Overuse: Repetitive stress from activities like running, jumping, or even prolonged standing can lead to conditions like patellar tendonitis or bursitis.
- Poor Posture or Alignment: Moreover, incorrect posture or alignment of the hips, legs, or feet can put undue strain on the knees, contributing to pain over time.
- Weak Muscles: Additionally, lack of strength in the surrounding muscles—such as the quadriceps and hamstrings—can increase the load on your knee joint, causing discomfort.
Recognizing the cause of your pain is the first step toward recovery.
While physiotherapy exercises for knee pain can be highly effective, they need to be tailored to address the underlying issue.
For example, strengthening exercises may benefit weak muscles, while stretches can help improve flexibility and reduce stiffness caused by arthritis.
Furthermore, understanding the causes of pain can help you choose the right exercises for relief, ensuring you take a safe and effective approach to managing your pain and improving your knee health.
How Does Exercise Help Relieve Knee Pain?
Exercise is one of the most effective ways to manage knee pain, providing relief while improving the overall health of your joints. Here’s how it works:
- Reduces Inflammation: Gentle movement increases blood flow to the knee joint, helping to reduce inflammation and flush out toxins that can cause pain and stiffness.
- Strengthens Supporting Muscles: Moreover, exercises designed to target muscles like the quadriceps, hamstrings, calves, and thigh muscles enhance the stability of your knee joint. Stronger muscles absorb more shock and reduce the load on your knees, preventing further strain and injury.
- Improves Flexibility and Mobility: Additionally, stretching exercises help lengthen tight muscles and improve the range of motion in your knee joint. Greater flexibility reduces the risk of stiffness and allows for smoother, pain-free movement.
Do’s and Don’ts in Exercising with Knee Pain
Do’s: Tips for Safe and Effective Exercise
1. Focus on Proper Form
Additionally, always maintain proper posture and technique to avoid unnecessary strain on your knees. Moreover, engage your core and align your knees with your toes during exercises.
2. Start Slowly and Gradually Progress
Begin with low-impact exercises and light resistance, then gradually increase intensity as your strength improves.
3. Listen to Your Body
Pay attention to pain signals. Mild discomfort is normal, but sharp or worsening pain is a sign to stop and reassess.
4. Incorporate Low-Impact Movements
Additionally, opt for exercises like swimming, walking, or cycling, which minimize stress on your knees while building strength and mobility.
5. Warm Up and Cool Down
Start with a gentle warm-up to prepare your muscles and joints for movement, and finish with stretches to prevent stiffness and aid recovery.
6. Use Support if Needed
Wear supportive footwear and consider using braces or knee supports for added stability during exercises.
7. Strengthen Surrounding Muscles
Focus on strengthening your quadriceps, hamstrings, glutes, and calves to provide better support for your knees.
8. Follow a Balanced Routine
Moreover, includes a mix of stretching, strengthening, and aerobic exercises to address different aspects of knee health.
9. Stay Consistent
Regular, moderate exercise is more effective than sporadic, intense sessions. Consistency helps improve joint health over time.
10. Consult a Professional
Additionally, work with a physical therapist or fitness expert to tailor exercises to your specific needs and ensure you’re doing them safely.
Anil Nandkumar, PT, DPT, a physical therapist at HSS, knee pain is often caused by muscular imbalances, where one muscle group is stronger or more overworked than another. A professional can assess your movement patterns, correct imbalances, and help prevent pain caused by poor form, especially in athletes like runners.
Don’ts: What to Avoid When Exercising with Knee Pain
1. Don’t Ignore Pain
Exercise should not cause sharp or worsening pain. Pushing through severe discomfort can lead to further injury.
2. Avoid High-Impact Activities
Moreover, exercises like running, jumping, or plyometrics can put excessive stress on your knees and worsen pain.
3. Don’t Overdo It
Overexertion can lead to inflammation and fatigue. Stick to moderate intensity and allow time for rest and recovery.
4. Avoid Twisting Motions
Additionally, movements that involve sudden twisting or pivoting, like certain dance or sports activities, can strain your knees.
5. Don’t Skip Warm-Ups or Cool-Downs
Jumping straight into exercises or finishing abruptly can increase the risk of injury or stiffness.
6. Avoid Heavy Weightlifting on Knees
Moreover, steer clear of exercises like deep squats or heavy leg presses that overload your knee joints.
7. Don’t Use Improper Footwear
Shoes without adequate support or cushioning can exacerbate knee pain by misaligning your gait.
8. Avoid Uneven Surfaces
Moreover, activities on rough terrain, like hiking or trail running, can cause instability and increase the risk of injury.
9. Don’t Neglect Rest Days
Your body needs time to recover, especially if your knees are already inflamed or sore.
10. Avoid Comparing Yourself to Others
Moreover, everyone’s recovery is different. Focus on your progress and don’t feel pressured to match someone else’s pace.
Tips for Long-Term Knee Health
Maintaining healthy knees requires more than just temporary solutions.
By adopting consistent habits [2] and making mindful choices, you can protect your knee joints and reduce the risk of recurring pain or injuries.
Here are key tips to ensure long-term knee health:
1. Consistency in Exercising
According to Echo Wang, a well-known yogi and CEO of Yoga Kawa says that regular exercise, particularly yoga, keeps the muscles surrounding your knees strong and flexible, providing essential support to the joint. Inconsistent activity can lead to muscle weakness, stiffness, and a greater risk of injuries.
2. Invest in Proper Footwear
Moreover, the right footwear helps maintain proper alignment of your legs and knees, reducing unnecessary strain. Poorly designed or worn-out shoes can increase impact on the knees, aggravating pain or leading to long-term issues.
3. Maintain a Healthy Weight
Excess weight puts additional pressure on your knees, significantly increasing the load they bear with every step. Over time, this can lead to faster wear-and-tear of the cartilage and worsen conditions like arthritis.
4. Practice Good Posture
Additionally, poor posture misaligns your body, placing undue stress on your knees and joints. Good posture evenly distributes weight and ensures that your knees function as intended, minimizing strain.
5. Strengthen Your Core and Hips
Strong core and hip muscles stabilize your body and take pressure off your knees. Weakness in these areas can force your knees to compensate, leading to pain and potential injury.
Conclusion
Knee pain doesn’t have to control your life. By understanding the root causes, incorporating targeted exercises, and following safe practices, you can take meaningful steps toward stronger, healthier knees.
Moreover, regular movement—whether it’s stretching, strengthening, or exercises to relieve knee pain—can improve flexibility, reduce inflammation, and enhance joint stability, allowing you to stay active and pain-free.
Remember, consistency is key. Building a sustainable exercise routine tailored to your specific needs is essential for long-term knee health. Additionally, pairing this with mindful habits, like wearing proper footwear, maintaining a healthy weight, and practicing good posture, will protect your knees for years to come.
Furthermore, always listen to your body and seek professional guidance when needed. With the right approach, you can reclaim your mobility, reduce discomfort, and get back to doing the activities you love without the pain holding you back. Your journey to healthier knees starts today!
If you are looking for a fast, simple, safe, and effective program to eliminate your stubborn knee pain and patellofemoral syndrome, then check out the Patellofemoral Syndrome Solution program, here!
Frequently Asked Questions
1. What is the best exercise for knee pain?
There isn’t a one-size-fits-all answer, as the best exercise depends on the cause of your knee pain. Generally, easy exercise for knee pain like straight leg raises, wall sits, and hamstring stretches are effective for strengthening the muscles around the knee and improving flexibility. These knee pain exercises reduce joint stress while enhancing stability.
2. How often should I exercise if I have knee pain?
Consistency is key. Aim to exercise 3–5 times a week, focusing on a mix of strengthening, stretching, and low-impact aerobic exercises. Start with shorter sessions and gradually increase duration and intensity as your knees become stronger and more comfortable.
3. Should you exercise a painful knee?
Exercise should not make your existing knee pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised.
4. Is walking OK for knee pain?
Protect your joints.
Joint injuries can cause or worsen arthritis. Choose activities like walking, bicycling, or swimming, which are easy on the joints. These low-impact activities have a low risk of injury and do not twist or put too much stress on the joints.
5. What is the best position to sleep in with knee pain?
The best position to sleep when you have knee or hip pain is on your back with a pillow under your knees. You can also try sleeping with a neck pillow or rolled up towel under your neck to better align your spine. If you sleep on your side, make sure you are on the side that does not have the affected joint.
