Best Exercises for Knee Pain Relief
Strengthen your knees, reduce pain, and improve mobility with these expert-recommended exercises. Suitable for all fitness levels and designed to be performed safely at home.
Exercise Quick Facts
Benefits of Knee Strengthening Exercises
Strengthening Exercises
These exercises target the muscles around your knee to provide better support and stability.
Straight Leg Raises
BeginnerStrengthens quadriceps without putting stress on the knee joint
Instructions:
- Lie on your back with one leg bent and foot flat on the floor
- Keep the other leg straight and lift it to the height of the bent knee
- Hold for 5 seconds, then slowly lower
- Repeat 10-15 times, then switch legs
Wall Sits
IntermediateBuilds strength in quadriceps and glutes while improving knee stability
Instructions:
- Stand with your back against a wall
- Slide down until thighs are parallel to the floor
- Keep knees at 90-degree angle
- Hold for 15-30 seconds, gradually increase duration
Hamstring Curls
BeginnerStrengthens the back of the thigh to support knee function
Instructions:
- Stand holding onto a chair for balance
- Slowly bend one knee, bringing heel toward buttocks
- Hold for 5 seconds
- Slowly lower and repeat 10-15 times per leg
Calf Raises
BeginnerImproves lower leg strength and stability
Instructions:
- Stand with feet hip-width apart
- Slowly rise up onto your toes
- Hold for 2-3 seconds
- Lower slowly and repeat 15-20 times
Essential Stretches
Combine these stretches with strengthening exercises for optimal results.
Quadriceps Stretch
Stretches the front thigh muscles
Hamstring Stretch
Stretches the back thigh muscles
Calf Stretch
Stretches the lower leg muscles
Weekly Exercise Program
| Day | Activity | Duration |
|---|---|---|
| Monday | Strengthening exercises + stretches | 15-20 minutes |
| Tuesday | Light walking or swimming | 20-30 minutes |
| Wednesday | Strengthening exercises + stretches | 15-20 minutes |
| Thursday | Rest or gentle stretching | 10 minutes |
| Friday | Strengthening exercises + stretches | 15-20 minutes |
| Weekend | Light activity of choice | 30 minutes |
Enhance Your Recovery
Combine these exercises with Kneease vibration therapy for faster pain relief and recovery.
Learn About KneeaseExercise Tips for Success
- Start slowly: Begin with 5-10 repetitions and gradually increase
- Listen to your body: Some discomfort is normal, sharp pain is not
- Be consistent: Regular exercise is more effective than intense sessions
- Warm up first: Always start with gentle movements
- Focus on form: Proper technique prevents injury
- Progress gradually: Increase difficulty over several weeks