14+ Exercises For Knee Pain To Get You Moving Again

First on the list is the Glute Bridge. These amazing exercises target the underlying muscles and help reduce knee pain. They also support the glutes and hamstrings, which lessens the excessive strain on the knees.

Steps To Follow:

• Lie on the back and press the feet into the floor.
• Position the arms at the sides.
• Push your hips up toward the ceiling through your heels.
• Slowly decline your hips back to the starting position.

Next, we have the clamshells, a straightforward yet highly effective workout. This exercise provides crucial support to the knees, hips, and thigh muscles, easing them for the various activities performed throughout the day.

Steps To Follow:

• Start by lying on your side with your legs stacked.
• Slowly raise your top leg upwards by bending the knee.
• Then, drop your knee back down.
• Repeat for the desired number of repetitions.

Workouts like hamstring curls strengthen the back of the thighs to reduce knee pain. This low-impact exercise improves endurance in the knee joint, which aids in painless movement.

Steps To Follow:

• Extend your legs and feet after lying on your stomach.
• Curl the legs upwards and pull the heels towards your glutes.
• Return your legs to the starting position slowly.
• Perform 13 to 16 reps with controlled movements.

Straight leg raises help support the legs and ease knee pain. This exercise works majorly on the quadriceps, improving lower body endurance. It can be useful for maintaining the overall resilience of the knee and providing optimal support.

Steps To Follow:

• Initiate by lying flat on the floor with your back straight.
• Slowly bring one leg up toward the roof.
• Hold the position for some time, and slowly move it down.
• Switch with the other leg and practice for 10 to 12 reps.

It is among the most effective lower body stretches for strengthening the muscles and alleviating knee pain. Wall Sits exercises are also excellent for knee stiffness because they involve the glutes and quadriceps, which manage to relieve the discomfort.

Steps To Follow:

• Stand with feet hip-width apart, leaning your back against the wall.
• Slide down the wall until your knees are bent.
• Maintain this position for as long as possible without extending your knees past your toes.
• Carefully return to the starting position, then rest before continuing.

This exercise is good for powering your legs and helps to stabilize your knees. Step-up exercises involve participants stepping up onto an elevated platform, which focuses on maintaining knee health and endurance.

Steps To Follow:

• Stand straight on a stable platform.
• Lift the body weight onto the platform by stepping up with one foot and pressing through your heel.
• Then, bring the other foot up off the ground to meet the first foot.
• Drop with one foot at a time to the start position and then repeat.

Including Chair Squats in the fitness routine will definitely help your overall leg function and relieve some stress on your knees. This exercise will reinforce the muscles around your hips and knees, thus improving their overall function in daily activities.

Steps To Follow:

• By aligning the feet at shoulder width, stand erect.
• Afterward, lower the hips back halfway as if you were sitting in a chair.
• Then, hold for some time and push into your heels to return to the initial position.
• Complete the exercise for the required number of reps.

If you are suffering from knee problems, heel slides help provide flexibility and relieve the pain. These workouts for knee aches are a light but effective method of maintaining leg mobility and keeping knees comfortable.

Steps To Follow:

• Begin with one leg straight and the other leg bent.
• Then, gently slide the bent leg's heel toward the hip.
• Straighten the bent knee and slowly let the heel come down toward the start position.
• Perform 12 to 14 times in each leg.

The short arc quad exercise improves the quadriceps muscles, which reduces discomfort and improves knee mobility. If performed correctly, it can restore the range of comfort and mobility of a person with knee problems.

Steps To Follow:

• Lie on your back and place a foam roller under the knee.
• Then, tighten the muscle at the top of the thigh.
• Slowly raise the leg, feeling stretched on the knee.
• Hold for a few seconds and do it 10 to 12 times.

It is a mild stretching exercise for the inner thigh, hip, and knee. This stretch is crucial for knee pain as it liberates muscles around the joint. Practicing the butterfly stretch also increases the knee's range of motion.

Steps To Follow:

• Sit on the floor with your legs extended.
• Bend your knees by dropping them to the side.
• Grasp your ankles or feet with both hands for support.
• Then, gently stretch by pressing your knees toward the floor.
• Repeat the same process for 6 to 10 reps.

Knee marching can be included in a workout routine as an effective way to improve knee flexibility. It is very useful for those with knee pain because it enhances blood circulation in the knee.

Steps To Follow:

• Stand with the arms to the sides.
• Now, bend one of the legs high toward your chest.
• Lower the leg back down and switch to the other knee.
• Continue shifting your legs with each step.
• Challenge yourself for 30 to 60 seconds.

Are you struggling with knee discomfort? Resistance Band Knee Stretching is a perfect knee exercise for pain. Such exercises tend to target the surrounding muscles in the knee and sustain the joint.

Steps To Follow:

• Extend the leg in front of you after lying on the floor.
• Loop a resistance band around your foot, holding the ends to pull.
• Slowly pull the band by stretching the knee upward.
• Hold for a few seconds before releasing the stretch.
• Repeat the same process with the other leg.

They are excellent knee stretches for pain to balance the tissues around the outer thigh that support the knee. It may also help increase the balance of the muscles, lessen strain, and improve the knee's mobility while performing daily tasks.

Steps To Follow:

• Lie on the side with the legs on top of each other.
• Gradually raise the top leg upward.
• Then, lower the leg gradually with control motion.
• Lastly, switch sides after completing about 6 to 8 reps.

When it comes to relieving knee pain, cycling is a low-impact exercise that improves the persistence of the legs and supports the muscles helping the knee. With regular cycling, the muscular tone within the legs progresses, hence improving the blood circulation of the muscles.

Steps To Follow:

• Set the seat height manually for a comfortable ride.
• Check that the knees are in line over the toes and start pedaling.
• Maintain a constant speed while riding.
• Pedal smoothly with controlled movements.

These knee pain workouts focus on strengthening and flexing the knees. It is intended to reduce stress and support general knee function. A double knee chest will also improve your physical health and boost your knee's comfort.

Steps To Follow:

• Lie flat on the back by bending the knees.
• Raise both knees towards your chest.
• Hold for a few seconds and feel the stretches in the knees.
• After that, slowly return your feet to the floor.

Safety comes first during workout sessions, especially when you're facing conditions like knee discomfort. Here are some important safety tips to reduce knee pain:

• Warming up before exercise can lessen the risk of injury and prepare your muscles and joints for the workout.
• Use the correct form to ensure accuracy in every exercise. If you are confused about the form material and quality, consult a fitness professional.
• Start with the slowest movements and gradually build up the intensity according to your body. If you are inexperienced with the exercises, avoid too much effort at the beginning.
• Remember to stay hydrated during the workout sessions. Sufficient water intake maintains optimal muscle performance and promotes overall health.
• Deep and proper breathing with each movement is essential. Proper respiration can help maintain good form and save your body from extra stress.

Disclaimer: The details provided in this article are for informational purposes only. They should not be considered as a medical advice.