4 Exercises to Heal Knee Pain

Last weekend, we decided to go out boating one last time for this season. We were welcomed to a beautiful day of sunny skies, crisp air, and flat water.


The family and I enjoyed our last ride on the water before I prepare the boat for winter storage.

Today, I will be filming more videos in my gym. But before I leave, I will be sharing a few exercises that will help you heal knee pain after workouts.

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I’d like to go through how to cure knee pain after a workout.

How To CURE Knee Pain After Workout

CLICK HERE to watch the YouTube video.

Initially, I would recommend icing your knees (or knee) for 5 minutes. You can use an ice bag or a bag of frozen vegetables wrapped in a towel. See how your knee(s) feel after doing this; do they feel better or worse? You need to focus on feeling better after icing the knee. You can progress to icing your knee from 5 minutes to 10 or 15 minutes to help manage any knee inflammation or pain.

Here are the exercises that you can do to help with your knee pain after workouts.

I got Andrea to demonstrate the exercises.

#1 – Foam Rolling Out The Thigh

Place a foam roller just above the knee. Roll through from the main belly of the thigh going up to just below the hip joint. Do this back and forth.

Foam Rolling Out the Thigh

Foam Rolling Out the Thigh

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position and an intensity that massages and loosens up your quad muscles. Do not make this too light or too painful.

#2 – Foam Rolling Out The IT Band

Place a foam roller just below your hip and put one leg in front. Keep your back leg straight while you move your front leg along. Start rolling from below the hip area all the way down to just above the knee.

We’re working to decrease the tension within the muscle and also decrease any trigger points or bundles of overactive muscle tissue, which help decrease any stress or pull in your knee.

Foam Rolling Out the IT Band

Foam Rolling Out the IT Band 

Perform 1 set of 5 reps in a smooth controlled up-and-down movement. Balance the intensity between being too light and painful. It should feel like getting a massage on the IT band area. 

#3 – Quad Stretch

Stand straight on one foot. Bring the heel of the opposite leg towards the seat. To add intensity, you can slightly push the thigh backwards. You may also use a chair or the wall to help you balance.

Quad Stretch

Quad Stretch

We would like to loosen up the quad muscles so there’s less pulling on that knee joint that helps in reducing knee pain.

Perform 1 set of 2 reps alternating back and forth with a 20 second hold at the end position. For some people, the quad stretch can be painful. You may reduce the intensity of this exercise by decreasing the stretch instead of bringing the heel all the way towards the seat.

#4 – Standing Hip Flexor Stretch

Take a step forward and have one leg back. Keep your front leg flat on the ball of your foot. Slightly bend your front knee as you bring your hips forward. Look for a light stretch at the front of the hip and all throughout the thigh area.

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Perform 1 set of 2 reps on each leg alternating back and forth with a good stop at the end position for 20 seconds and light intensity.

I recommend doing alternating reps with both legs for the above exercises.  This allows both knees to get the most benefits from this routine.  If  only  one  knee  hurts,  the  other  side  goes  through  the  stretches  as a preventative  measure.  This  gives  the  painful  side  a  bit  of  a  break  on  the  exercises,  eliminating  any unnecessary or excess stress in your knee.

If you have an injured knee, always remember to keep minimal pressure on your knee. Avoid stressing your knees excessively by standing too long or sitting on a low chair or couch with knees bent. 

Give these amazing tips and exercises a go and you’ll cure your knee pain in no time.

If you want to learn how to reduce knee pain and prevent injuries with specific exercises, then check out the Fix My Knee Pain program here.

Take care!

Rick Kaselj, MS