11 Exercises that Help Decrease Knee Pain

Need Pain-Free Knees? Start Here!

-- By Jen Mueller, Certified Personal Trainer

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If your knees are giving you problems, and you feel like the Tin Man from "The Wizard of Oz" when getting out of bed, you’re not alone. Nearly 50 million Americans feel the same way.

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. Simple, everyday wear and tear can end up hurting your mobility.

But it’s not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

Here are some exercises you can do to both stretch and strengthen the knee area:

STRETCHES

Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.
Continued ›

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About The Author

Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

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Member Comments

BAILEYBRIGADE

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: http://youtu.be/Q
v9XGskry4M - 3/21/2013 9:13:36 PM
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BLUZCHICK

Many of these were part of my physical therapy after my knee surgery - 1/18/2013 1:04:58 PM
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FISHER011

Simple , easy exercises that work-Thank you! - 1/13/2013 5:27:16 PM
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FLATFEET2

When researching knee pain I found an interesting video on how foot alignment can affect the knees. http://www.youtub
e.com/watch?f
eature=player
_embedded&v=qYLMO7jObug

This led me to do further research and I was able to find the website with all kinds of information on how fixing the problem in my feet can help my knees. http://hyprocure.
com/what-is-t
alotarsal-dis
location/symp
toms-secondar
y-conditions/
common-second
ary-conditions/knee-pain/ - 12/13/2012 3:26:49 PM
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BOB1002

Invalids and seniors can benefit greatly from exercises that strengthen the knees. This is because they tend to remain immobile for long periods of time. When the body remains inactive for long periods of time it loses its balance, flexibility and strength. Gaining muscles in the body can take quite some time but losing them occurs much faster than most people realize. Simple knee strengthening exercise can greatly improve the flexibility of the knees for these two groups of people.

Knee Strengthening Exercises
http://www.squi
doo.com/knee-
strengthening
-exercises2

Anatomy of The Knee
http://www.squi
doo.com/anato
my-of-a-knee - 9/4/2012 8:26:17 AM
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SALTYGUNNY

Very good article I have been doing the recommended exercises and stretches for about a month now and it really helps. - 8/29/2012 2:01:55 PM
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BOB1002

I do knee strengthening exercises from this site http://www.squido
o.com/knee-st
rengthening-e
xercises2.

Very important is that we do all exercises very slowly...

Bob - 8/7/2012 11:25:53 AM
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STARLADY56

I agree with the comments about this is a great article but pictures to show how it's done would make it even better. Thank you.
- 5/26/2012 12:18:18 PM
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CINDYBEL

Good article.
I had the same issue as others where the Celebrex ad blocked the content. When you create your webpages, do you take into account the way different browsers and screen sizes show the page? - 5/3/2012 10:49:54 AM
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FANCYQTR

I cannot read this article. Half of it is covered up by a Celebrex ad that has no place to close the ad so the article can be read. - 5/2/2012 6:11:28 PM
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CHRIS3874

I think I have to add these to my routine possibly as I keep waking up to a SORE LEFT knee. Any Ideas?? It stops hurting but it clicks sometimes. - 3/24/2012 11:40:09 PM
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MARUKI52

I see there was an error in my comment so will post it here again.

I would like a way to link these exercises (with demo) to my fitness programme so I can track them. - 2/21/2012 7:11:21 AM
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MARUKI52

I'd like a way to lind theke exercises to my workout schedule. Thanks. - 2/21/2012 7:07:58 AM
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MAGGIEMED1

I'm diabetic with weak legs and these are the same exercise my visiting nurse gives me,and it really works now I climb a three foot ladder. - 2/20/2012 11:51:54 PM
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TOMQUIRK

good exercises to do except for the step up. If your knees are bad you shouldn't be stepping 24 inches up and down. Especially if you have cartilage issues. My last scope was the result of stepping down off a 12 inch step. Spent six months doing rehab and still wear a brace on that knee. - 2/20/2012 2:20:17 PM
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