Fitness Articles

11 Exercises That Help Decrease Knee Pain

Need Pain-Free Knees? Start Here!

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Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.

BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.
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About The Author

Jen Mueller 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.

Member Comments

  • 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
  • Pictures would indeed help and be greatly appreciated. I have done many of these exercises before and after my knee replacements...I want my new ones to work effectively for as long as they possibly can. My long term goal is to replace them only twice in my lifetime. Glad I have my new ones, but that was a year I would love to forget! For me, knee health/performanc
    e are key, and exercising keeps them tracking correctly and performing as they should! - 8/17/2015 7:35:00 AM
  • I tried all the exercises before I read the entire article. Oops! Drawings or a video would be helpful; I agree. I wasn't sure I was doing a couple of them correctly. - 8/16/2015 1:31:36 PM
  • I agree, photos or a video please. That way we know we are doing them correctly. - 8/16/2015 9:56:35 AM
  • I need exercises that will help my hurting painful knees. I have wonderful knee joints but the cartilage behind my knee cap is gone. Yesterday I was injected with gel to hopefully help with the pain. I was told to always wear my knee brace and always use a cane to help lesson the weight load on knee. With that information what exercises can I do to help my knee pain while trying to get the extra weight off? - 7/17/2015 6:17:23 PM
  • I agree with previous comment - I'm not sure exactly what I should be doing from these descriptions - 'bending the knee' 'pushing knee down' etc photos, diagrams or video would help a lot. Or links to existing visuals perhaps.
    I need this! - 6/19/2015 11:01:23 AM
  • Thanks so much Jen!! I will try these right away. This information is what I really needed today with my left knee bothering me so much since I got up! - 6/18/2015 1:49:00 PM
  • CHICHARITA41
    Would appreciate a video or pictures to be sure I am doing it right. - 6/18/2015 12:22:44 PM
  • I am hoping for a link to a video on these. My knees are not recovering from being aggravated lugging carry-ons and taking the Christmas boxes to the basement. I am having trouble walking and am about to give up my job. I saw that another person asked for pictures. I can't figure out the first one.

    Thanks - 6/13/2015 12:59:48 PM
  • BANNERCORE
    These are fantastic methods! After my surgery at Banner Core which went great these helped me get back to running! If you guys are having any pain Banner Core gives great evaluations! http://www.banner
    corecenter.co
    m/hip-knee-pa
    in-assessment - 1/16/2015 1:58:19 PM
  • PT's commonly recommend that if you feel any pain, you either 1. stop immediately, or 2. you modify your movement so it's a smaller range of motion. For example, if you are trying to do leg lifts, but feel pain, try to shorten the range of motion. You'll still benefit, and will work towards more range later! - 10/21/2014 1:46:46 PM
  • I find the wall sliding one hurts my knees a lot! It's that kind of pushing that sends a stabbing pain into the front of my kneecap.

    I went to my doctor about my crunchy knees and she just said, oh, that's grains of cartilage coming loose, it's an age thing, (i.e. bugger all you can do about it, or at least that she was going to do about it). And another Dr said that the pain in my bum/sit bones was sciatica, even though it doesn't go down my leg, and isn't affected by walking 7 miles a day. So I don't really have a lot of faith in Drs
    - 9/9/2014 2:18:19 PM
  • Can we see pictures of these please? - 9/8/2014 10:58:46 PM
  • A lot of my knee issue seem have come from 60+ years of being flatfooted! One thing that helps is to make myself wear tie shoes a lot more and a lot of problems get better.
    I "kneed" all the good suggestions I can get. Use a lot of the recommended exercises already. - 9/8/2014 7:03:29 PM
  • Thanks Jen for the excellent article.
    I have bad knees (dislocating). As a teen it was suggested I start cycling. Lucky for me I love it. It has helped stabilize my knees and I am healthier for it. I had to have knee surgery to repair a broken knee cap (wrong place wrong time when I fell). They told me after the surgery that I had advanced osteoarthritis. I never knew because the cycling - indoor in the winter - keep my knees limber.
    I printed the article and will be using the exercises! - 9/8/2014 11:13:15 AM

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