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10 Best Knee Pain Exercises for Quick Relief and Stronger Joints

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

1. Knee Lift

Knee Lifts - knee pain exercises

 2. Hamstring Stretch

Standing Hamstring Stretch Lateral view - knee pain exercises

3. Clamshell

Clamshell - knee pain exercises

4. Squats

Squat - knee pain exercises

5. Standing Hip Flexor Stretch

Copy of Standing Hip Flexor Stretch End

6. Lying Single Raises

Lying Single Raise - knee pain exercises

7. Step Up

Step Up

For this exercise, you can utilize a flat-side-down half foam roller.

8. Squat With Band

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.

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

Lunge with Band

10. Bridging Exercise

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.

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:

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:

Do’s: Tips for Safe and Effective Exercise

  1. Focus on Proper Form – 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 – Moreover, 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 PainExercise 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

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.

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.

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.

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. 

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.


1. Ibeachu, C., Selfe, J., Sutton, C. J., Dey, P. (2019). Knee problems are common in young adults and associated with physical activity and not obesity: the findings of a cross-sectional survey in a university cohort. BMC Musculoskeletal Disorders.
https://d-nb.info/1183231539/34

2. Esser, S., Bailey, A. (2011). Effects of Exercise and Physical Activity on Knee Osteoarthritis. Pain Aspects of Arthritis.
https://link.springer.com/article/10.1007/s11916-011-0225-z

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