4 Best Exercises to Ease Knee Pain

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#1 – Lying Single Raises

Lie on the floor and straighten out your legs. Lift one leg up for about 45 degrees, hold it for a couple of seconds, and then bring it back down and repeat the movement to the opposite leg.

Lying Single Raises

Start off 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.


#2 – 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. Go back down and alternate side. Don’t do the exercise all with the same leg — alternate it back and forth.

Step Up

Start off 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.


#3a – 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 fitness center or you can buy it online, and you may find a newest type. However, all of them are roughly the same.

Begin in an upright standing position and hold the handles of the band. Step both legs on the band underneath the arches of your feet. Adjust your stance in 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. Maintain a good alignment with the upper body, and then perform a quick stop at the bottom position. Go back to start position and repeat the movement.

Squat with Band

Start off with one  set of 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the bottom position. 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.


#3b – Lunge with Band

Begin in an upright standing position and hold the handles of the band. Step one foot to the band, and then step the foot forward. Move into a big step stance. Pull the resistive band in your hips, or you can increase the intensity by pulling it in 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. Front leg and back leg are in 90-degree angles with ankle, knee and hips. Go back to start position and repeat the movement.

Lunge with Band

Start off 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.


#4 – Bridging Exercise

This exercise targets the gluteus maximus and hamstrings. A strong hip lead to a strong and pain-free knees.

Lie on your back on the floor and relax the upper body. 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 straight line. Hold to that position for a good second, and then bring the hips back down. Relax and repeat the movement.

Bridging Exercise

Start off 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 on the glutes. The purpose of this exercise is to work on the core and activate the glute muscles.

Give these five best knee pain exercises a go.

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.

Take care!

Rick Kaselj, MS