Say Goodbye to Knee Pain With These 5 Simple Exercises

The image depicts a woman indoors doing a seated leg stretch, wearing athletic attire

One of the most prevalent forms of pain that people suffer is knee pain. Knee pain can be caused by an injury, such as a burst ligament or ripped cartilage.


Thankfully, there are a number of exercises that can help relieve the pain. In this blog, we will discuss 5 simple exercises that can help reduce knee pain. These exercises are simple to perform and may be done in the comfort of your own home. So, if you’re looking for a way to get rid of knee discomfort, give these exercises a shot!


#1 Hamstring Curl

Your Hamstring Muscles are one of the most crucial muscle groups to strengthen in order to maintain your knees fit and healthy.


The Hamstring Curl is a great exercise for toning and strengthening the knee and other parts of the body. It can be done with either dumbbells or a resistance band.


To perform Hamstring Curl:

  1. Lie on your stomach with your arms folded in front of you.
  2. Wrap a resistance band or dumbbell around your ankles.
  3. Bend your knees and bring your heels up to your buttocks.
  4. Return to your starting point and repeat.
  5. For best results, do three sets of 12-15 repetitions.

#2 Straight Leg Raises

Knee pain is a common complaint, and there are many different causes. One potential cause of knee pain is weak muscles in the thigh and calf. Straight leg raises are a simple exercise that can help to strengthen these muscles.


For this exercise, you can use a mat to add cushioning under your back.


To perform a straight leg raise:

  1. Lie on your back with one leg bent and the other straight out in front of you.
  2. Raise one leg slowly off the ground, maintaining your knee straight.
  3. Hold for three counts before lowering the leg back to the starting position.
  4. Rep 10-15 times on each leg.

Note: If you find this exercise too difficult, you can start by doing partial raises or by holding onto a nearby object for support.


Regularly performing straight leg raises can help to reduce knee pain by strengthening the muscles around the joint.


#3 Wall Squats

People who have knee problems may benefit the most from wall squats since squatting against a wall reduces the possibility of putting excessive or inappropriate strain on your knees.


To do a wall squat:

  1. To begin, stand with your back to a wall and your feet shoulder-width apart.
  2. Squat into a squatting stance by bending your knees.
  3. Hold the posture for 5 to 10 seconds before gently rising, straightening your legs, and returning to the beginning position.
  4. Perform 3-5 sets of 10-15 repetitions 2-3 times a week for optimum results.

As you get stronger, you can increase the amount of time you hold the squat, or you can add weight by holding a dumbbell or kettlebell in front of your chest.


In addition to helping to build strength, wall squats can also help to improve knee stability and range of motion.


#4 Knee Stretch

A knee stretch is an excellent approach to stretching the muscles surrounding the knee while also increasing the range of motion.


To do the knee stretch:

  1. Kneel on the ground with your hands on your hips.
  2. Lean back slowly, keeping your head up and your back straight.
  3. A stretch should be felt in the front of your knee. Hold the stretch for 30 seconds before repeating it on the opposite side.

This stretch can be done several times daily to help keep the muscles around the knee healthy and prevent injury. Give it a try today!


#5 Calf Raise

Calf raises are an exercise that works the muscles in your lower leg, hamstrings, and the back of your knee. Calf muscle strengthening will assist your hamstrings and give more support and stability to your knee.


To perform a calf raise:

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Slowly raise your heels off the ground until you’re standing on your toes, then drop them back to the beginning position.
  3. Calf raises can be done with or without weight but holding dumbbells in each hand will increase the difficulty of the exercise.
  4. For best results, perform 3 sets of 10-12 repetitions.


Have you attempted any of these exercises to strengthen your knee? To alleviate knee pain, try this exercise. And, as always, before beginning any new workout plan, speak with a doctor or physical therapist.


Continue reading our articles to learn more about Physical Therapy Exercises for Knee Pain.