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4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain

Need Pain-Free Knees? Start Here!


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    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 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.
    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
    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!
    sometimes in bed - heart asthma attacks etc. so knees do get more stiff at those times, just coming out of scare and up gingerly - knees are very stiff and painful so I have joined in some of the wonderful chair exercises today, not too much - these are the sort of thing to build on slowly i think?
    All tips gratefully read and tried out carefully. Over-exercising causes mayhem too - the trick is to find my happy medium - weather etc. changes things - bit of a juggle but still walk with stick now though (falls) and just keep on going eh!
  • Great article. I need this now for my knee.
  • My minor issues went away when I strengthened my quads lifting and swinging kettlebells.
  • Very informative article.
  • If I neglect lunges & squats for a week or more, my left knee especially starts hurting as I go down stairs. It's amazing how the pain goes away shortly after I return to regular lunges & squats! I'm nearly 59 & SO thankful to be able to address the problem through exercise.
  • These stretches and exercises look great and I'm excited to try some of them. I suffer from knee paina and have had surgery on my knee twice. I cannot use the stationary bike (or elliptical) without experiencing severe knee pain. A trainer recommended using an arc trainer at the gym because it does not force the knee to rotate. If your gym has one, it's an excellent way to get in some low impact, pain-free cardio.
    These are a lot of great exercises. Thanks. I think it also helps to be able to see the exercise instead of just reading about it. Here's a great video that also demonstrates a few of these exercises:

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