Knee pain can easily make everyday things challenging, but adding gentle exercises to your daily routine can easily help reduce pain. Regular movement helps improve flexibility, strengthen the supporting muscles, and enhance your knee joint stability. Whether through injury, surgery, or arthritis, these exercises can be performed at home and will help with knee pain relief.
Before you begin, consult a health care professional and make sure these exercises are right for your condition. Always pay attention to your body; stop immediately if you feel severe pain or discomfort.
1. Calf Stretch
The calf stretch stretches the calf muscles, reducing stiffness in the lower leg and improving mobility in the knee.
How to do it:
- Stand facing a wall, putting your hands on the wall for support.
- Step one foot back, keeping both heels flat on the ground and toes pointing forward.
- Lean forward until you feel a stretch in your back leg.
- Hold for 20–30 seconds, then switch legs.
- Repeat 2–3 times on each leg.
This simple stretch is a great way to start your exercise routine and loosen up your lower body.
2. Standing Quadriceps Stretch
The muscles at the front of your thighs help stabilize the knees. Stretching them may also make your knees less prone to straining.
How to do it:
- Stand near a wall or chair for stability.
- Bend one knee, bringing your foot towards your glutes.
- Hold your ankle and pull your leg gently toward your body.
- Keep your back straight and your knees pointing straight forward.
- Hold for 20–30 seconds, then switch legs.
- Do it twice on each side.
This exercise is particularly useful to relieve tension post sitting for extended periods.
3. Hamstring Stretch
You can stretch your hamstrings to reduce strain on the posterior aspect of the thighs, which contributes to knee mobility.
How to do it:
- Lay on your back on a mat or flat surface
- Lift one leg while straightening it with the help of your hands underneath your thigh.
- Pull your leg toward your chest until you feel the stretch.
- Hold for 20–30 seconds, then lower your leg.
- Repeat 2–3 times per leg.
You can also do this stretch sitting down by extending one leg forward and reaching for your toes.
4. Partial Squats
Strengthening your quadriceps, hamstrings, and glutes can help reduce stress on your knees.
How to do it:
- Stand with feet shoulder-width apart, hands on hips or extended forward for balance.
- Slowly lower your body as if sitting in a chair, stopping halfway down.
- Hold for a moment, then push back up through your heels.
- Perform 2–3 sets of 10 repetitions.
Partial squats are a safer alternative to deep squats, minimizing strain on your knees.
5. Heel Raises
Strengthening the calf muscles helps support the knee joint during daily movements.
How to do it:
- Stand with feet hip-width apart, holding onto a wall or chair for support.
- Lift your heels off the ground, balancing on the balls of your feet.
- Slowly lower your heels back down.
- Do 2–3 sets of 12 repetitions.
To make it harder, do this exercise on one leg at a time.
6. Straight Leg Raises
This is an easy exercise that will strengthen your quadriceps without putting pressure on your knees.
How to do it:
- Lie flat on your back with one leg bent and the other straight.
- Tighten your quadriceps and slowly lift the straight leg to the height of the bent knee.
- Hold for a few seconds, then slowly lower it.
- Do 2–3 sets of 10 repetitions on each leg.
When you have more strength, add some ankle weights to raise the resistance.
7. Side Leg Raises
Strengthening the hip abductors can alleviate knee pain by improving stability.
How to do it:
- Lie on one side and place your legs on top of each other, with your head and hand supporting your body.
- Lift your top leg up as high as you can without straining.
- Slowly bring it back down.
- Do 2–3 sets of 10 repetitions per leg.
This exercise also strengthens balance and hip mobility, which are important to knee health.
More Tips to Succeed
To get the most out of these exercises, remember the following:
- Warm Up First: Start with 5–10 minutes of light activity, such as walking or cycling, to get your muscles ready.
- Stretch After Working Out: Stretching after strengthening exercises helps decrease soreness and increases flexibility.
- Be Consistent: Perform these exercises 4–5 times a week for the best results.
- Modify as Needed: Adjust the intensity or duration based on your comfort level.
When to Seek Professional Help
If your knee pain persists or worsens following regular exercise, a specialist should be consulted. SG Pain Solutions offers specific treatment for knee pain such as chiropractic care and therapeutic exercises that can help treat any knee pain condition. Our professionals could guide you through your journey to pain-free movement.
With these simple exercises, you could take proactive steps toward knee pain relief and enhancing overall mobility.
Dr. Jenny Li is America trained chiropractor who specialises in sports injury, sports performance, and spinal health. She graduated from Palmer College of Chiropractic in United States, upon completion of the her post graduate program she practiced in Hong Kong and currently is practicing in Singapore.
