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11 Strengthening Exercises that Help Decrease Knee Pain

Need Pain-Free Knees? Start Here!

200 Comments



  • Great article Coach Jen. Love them all. I am revamping my exercises while getting ready for another 5% Summer Challenge, so these will come in handy.

    - 6/18/2016 2:25:49 PM
  • Great timing! This was an answer to prayer, because one of my Sisters is preparing for a total knee replacement, and I'd soooo like to avoid that! - 6/18/2016 1:01:02 PM
  • They left out one of the most important ones.

    I got this from a well known health magazine. They called it the alphabet exercise. What you do is stand on one foot, lift the other foot up, and with the raised foot draw the letters of the alphabet in the air. What this does is exercise the muscles that stabilize the knee joint; standing on one leg and moving the other foot around keeps it from being static and makes the muscles work harder to keep the knee stable.

    As a martial artist I do my version of this exercise. Stand on one foot and do really slow kicks or sweeps with the other leg. Really slow as in it might take ten seconds or more for each kick. The kick can be as low or as high as your condition allows. The effect of this is the same as the alphabet exercise except that the range of motion of the moving leg is greater so the muscles stabilizing the knee have a broader range of stabilization they need to do, and of course it's also very good self defense training. Low side kicks, as to the foot, shin, knee, or thigh are infinitely better for the purpose of self defense than higher kicks, and they're easier. Putting a hand on a table or wall will make this easier until you do it enough that your knee is very stable and you have developed good balance. - 6/18/2016 10:59:31 AM
  • At the end of the article there is a link to the exercise demonstration page, for all those asking for pix or videos. - 5/30/2016 8:45:30 AM
  • Pics and/or videos PLEASE! - 3/14/2016 7:57:19 AM
  • Please add pictures or demo's. Need to see how to do them. I would like to try this but not sure how. - 2/26/2016 8:34:50 AM
  • Please revise the article and add pictures! Also, the two-foot support DOES seem way too high. If it's correct, illustrate or explain. If it's incorrect, as so many of us seem to think, it throws into doubt everything else that is written on Spark. Your credibility is at stake! We trust you to give us correct information. - 2/18/2016 7:38:47 AM
  • NANATERRI1
    Thankyou sovery much for this article. I do have very bad knees. Bone on bone. - 2/17/2016 9:16:54 AM
  • FROGSMILE
    I agree with the picture people. I also think that a 2 foot step up is quite high. - 2/5/2016 9:20:42 AM
  • Had knee surgery for a torn meniscus and was told that I had arthritis in my knees. In just the past week my knees have started to ache after walking :(
    - 11/25/2015 9:52:17 AM
  • After both knees replacement these are the exercises done with a pt. 4 years later I still do them 3 times a week! - 11/16/2015 2:47:29 PM
  • GOLDIEJOHNSON26
    These are powerful and useful tips! Thanks for sharing. Taking care of your knees is a hard task especially if you're an athlete and youíre exhausting your knees too much. Applying hot compress can help too! For additional treatments available for knee pain, hereís something that can help you: https://www.placidway.com/search/India,Ort
    hopedic/Knee Surgery,/search.html - 10/20/2015 2:43:50 AM
  • MIELMANI
    I'm sure these are great exercises, but how is it a personal trainer doesn't realize that we n need a video (or at least photos)? I couldnt figure out a couple of the exercises from the description. As a personal trainer, you wouldn't phone in your instructions, would you? Or send written instructions on how to use certain equipment or do certain exercises? You should know better! - 10/11/2015 9:04:39 AM
  • MIELMANI
    I'm sure these are great exercises, but how is it a personal trainer doesn't realize that we n need a video (or at least photos)? I couldnt figure out a couple of the exercises from the description. As a personal trainer, you wouldn't phone in your instructions, would you? Or send written instructions on how to use certain equipment or do certain exercises? You should know better! - 10/11/2015 9:04:39 AM
  • My husband had double knee replacement in the spring of 1996, he was back to work in nine weeks, a truck driver so he was up and down out of the truck serval times a day. He was a poster child for double knee replacements, never had any trouble with his knees once he was healed from surgery. He past away in 2011 from other health problems but he went out with good knees even after 14 years of hard work. - 8/17/2015 10:34:02 AM

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