10 Exercises That Decrease Knee Pain

Knees are the most commonly injured joints in the body. Considering that when you simply walk up the 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, your 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

1. 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.

2. Heel slide knee extension

Lie on your back, with your left knee bent and your left foot flat on the 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.

3. 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.

4. Hamstring stretch

Standing, put one foot in front of you, toes up. With your 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

1. 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.

2. 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.