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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!

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  • I agree that a video would help us do these right. I have both knees bone on bone on the inside. I find that walking on the treadmill at 1.8 mph or 2 mph helps with the pain.Then, I do 10 minutes on the recumbent bike. Ten minutes forward and 10 backwards. I always use ice after any exercise for my knees.
    Thanks, I think these will help
  • This is so true. I've managed to strengthen my knees enough that after years of constant spraining I'm not spraining easily anymore and I rarely even fall all the way down if I slip (exercise has given me enough muscle control to catch myself most of the time).
  • I can do these...thank you!
  • SNOOKS2013
    Ditto a picture is so valuable
  • LADYDG
    I, too, would like a video, and if not at least pictures of what to do. A video would be perfect ..
  • Good info. But would like pictures to make sure I'm doing right. thanks
  • SAMGARD1
    I would like to print the article, is there a way I can?

    Thanks,
    Stacie
  • MICHAELSAND21
    There are some great points here. I'm an active guy in his early 40's and already recovering from a knee surgery. Few things from my experience. Exercises and Physical Therapy is a MUST. Take it incredibly seriously, it will help you recover faster.

    The other thing is that you need a good knee brace for support and protection if you plan on being active. I got mine from www.better-braces.com and love it. It provides stability but also flexibility now that I am active again. Hope that helps!
  • CST777
    Uncertain about the exercises by reading. Pictures or video would surely help. Tq
  • I do wish there were pictures, I am not sure how some of these should be done.
  • Would love to see demonstrations of these exercises. I have trouble picturing many of them in my head:-) Thanks!
  • Thanks for sharing.
  • I would also suggest that people with knee pain get a regular massage, at least once a month, more if you are very active (a runner, cyclist etc). Keeping the surrounding muscles of the legs loose and flexible goes a long way to helping knee pain. Also use a form roller on your IT bands on the sides of your thighs, this also helps to keep knee pain away. Very painful but quite effective.
  • CARDSFANTOO
    question: the left side of my right knee is bone to bone. will these exercises help me with the constant pain in my right knee? thank you
  • CELTICMAID
    mmmmm. thAnks to all for advice, it is true that regular is best, slow is essential and not pushing too hard or being competitive either....I just have to go as far as my knees say........
    thanks for info. on sites - I will peruse at my leisure, and with pleasure and i am a poet and I did not know it!

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