Best Exercises to Reduce Knee Pain

exercises for knee pain

Want to know more about exercises for knee pain? Knee pain is a common issue that can have a variety of causes, such as injury, arthritis, or patellofemoral pain syndrome.

While it may be tempting to rest the knee and give it time to heal, this can make the problem worse.

exercises for knee pain

Exercising the knee that’s injured or arthritic can help alleviate existing pain while also improving flexibility and range of motion.

There are many gentle stretching and strengthening exercises that may help to strengthen the muscles around the knee joint and reduce impact and stress on it.

Knee pain can be caused by several factors, such as overuse, arthritis, and ligament injuries.

If you are experiencing knee pain, it is important to consult with your doctor to determine the underlying cause. In some cases, exercise may help relieve the pain.

This includes stretching and foam rolling exercises, which can help loosen up tight muscles and joints. Additionally, taking ibuprofen or other NSAIDs may provide temporary relief from knee pain.

Best stretches for knees to relieve knee pain

Heel and calf stretch

Heel and calf stretch is an important routine to add to your weekly fitness regimen. It should be done twice a week to see the best results.

The stretch should be felt in the heel and extend into the calf muscles. This routine can help improve flexibility, circulation, and muscle strength in the calf area.

Heel and calf stretch is an excellent exercise to help ease tension in the lower back and hamstrings. It can be done at home with very minimal equipment and should be done regularly to maintain good health.

Quadriceps stretch

Quadriceps stretch is a great way to improve the flexibility of your hip flexors and quadriceps muscles. This stretch can be done by standing next to a wall or using a chair for support.

Bend one knee so that your foot goes up toward your glutes, and grab your ankle. Hold for 30 seconds, then repeat 2 times on each side.

Tight quads often cause knee pain.

Hamstring stretch

Hamstring stretch can be done in a variety of positions, depending on the individual’s flexibility. The hamstring stretch should be performed slowly and with caution to avoid injuring the hamstring.

Do not do this stretch if you have recently had surgery on your hamstring or are pregnant. A hamstring stretch is a good way to relieve tension in the hamstring muscles.

There are a few ways to do the hamstring stretch. You can do it standing or sitting down, with your feet together or apart.

Make sure you hold the stretch for at least 30 seconds per side, three times per day.


Clamshells are a type of exercise that also helps improve back pain. Clamshells can be performed on the ground, in a chair, or a standing position. The benefits of clamshells include improved back pain relief, better circulation, and reduced inflammation.

Clamshells help your glutes, which helps in knee pain.

Top exercises to strengthen knees to relieve knee weakness

Prone leg raises

This exercise is good for working your hamstrings and glutes. As you get stronger, you can add a 1-2 kg ankle weight to make the exercise more difficult. You should do 2 to 3 sets of 10 repetitions for each leg. Prone leg raises help to increase the flexibility of the hips and thighs.

Leg extensions

The leg extension is a great exercise to increase the strength of the quadriceps muscles. It is a good alternative to using a weight machine, which can be harmful to the knees. Leg extensions should be performed in 3 sets of 10 repetitions per day.

But for obvious reasons, this does not compare to squatting if you want to consider muscle building.

Side leg raises

Side leg raises are a great exercise for strengthening your hip abductor muscles and glutes. These muscles can help prevent and treat pain in the hips and knees, so it’s important to make them strong.

As you get stronger, you can add a 1-2 kg ankle weight to increase the challenge.

When doing side leg raises, you should feel the tension in your hip muscles.

This is a great exercise to target your calf muscles, and you can create more tension by holding on to a tender area for 30-90 seconds.

Calf Raises

Calf raises are a great way to strengthen the lower legs and calf muscles. They can be done at home or the gym with varying degrees of difficulty, depending on your level of strength.

You can do them with weights or without, whichever you find more challenging.

Calf raises are a great way to strengthen your calves. They should be done at least three times per week, slowly and gradually increasing over time. Remember to use proper form to get the most out of these exercises for knee pain.

Straight Leg Raises

Straight leg raises are a great exercise to do because they strengthen the quadriceps and hip flexor muscles. As you become stronger, you can add a 1-2 kg ankle weight to the exercise for more of a challenge. Do 2 to 3 sets of 10 repetitions for each leg. You can customise the number of reps and time to meet your needs.

Hamstring Curl

The hamstring curl is a basic exercise that targets your hamstrings and glutes. It is a good exercise to do when you want to focus on these muscle groups, and it also requires good core strength to keep your upper body and hips steady.

The lying version of the hamstring curl is more challenging than the standing version, depending on how much weight a person uses.

Instead of weights, you can also use a resistance band.

Half Squat

Half squats are a great way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. They can be done with or without weight, making them a versatile exercise that you can do almost anywhere.

Visit North Melbourne Osteopathy for information on exercises for knee pain

If you want to get a custom recommendation of exercises for knee pain treatment, then you can call us or book an appointment online. We would love to help you ease your knee pain.