Try These 15 Workouts For Knee Pain And 7 Ways Exercises Give Relief!

Workouts for knee pain are essential components of a holistic approach to managing and reducing discomfort in the knee joint. These knee pain relief exercises target specific muscle groups surrounding the knee to strengthen, stabilise, and improve flexibility to promote better overall knee health. By incorporating workouts for knee pain, individuals can experience relief from knee pain, enhanced mobility, and a decreased risk of future injuries. Regular knee strengthening exercises provide relief from knee pain in several ways. 

Targeted exercises for arthritic knees help to strengthen the muscle groups supporting the knee joint, like the quadriceps, hamstrings, and glutes. This added muscular support helps to stabilise the knee during physiotherapy exercises for knee pain, reducing strain and discomfort. So, reduce stiffness and increase the range of motion; explore these workouts for knee pain relief and better functionality. 

Table Of Contents 

1. Which Exercise Is Best For Knee Pain? Get 15 Workouts For Knee Pain 

2. Can Knee Pain Go Away With Exercise? Know 7 Reasons! 

3. The Final Say 

4. FAQs 

5. References 

Which Exercise Is Best For Knee Pain? Get 15 Workouts For Knee Pain 

Let’s explore these workouts for knee pain relief, including steps to perform and targeted muscles for better selection: 

1. Sitting Straight-Leg Raise 

This exercise targets the quadriceps, helping to strengthen and stabilise the knee joint, which can alleviate knee pain. Variations include using ankle weights or resistance bands for added intensity or performing the exercise on an incline bench for increased challenge. 

Steps to Perform Sitting Straight-Leg Raise for Knee Pain: 

1. Sit on the surface with your legs extended in front of you. 

2. Keep your back straight and hands resting on the floor for support. 

3. Slowly lift one leg outside the ground, keeping it straight until it's parallel to the floor. 

4. Hold briefly, then slowly lower the leg back down. 

2. Step-Ups 

These step-ups primarily work the quadriceps, hamstrings, and glutes, enhancing overall knee stability and function and alleviating knee pain. Variations include adjusting the height of the step or incorporating weights for progression. 

Steps to Perform Step-Ups for Knee Pain: 

1. Stand in front of a sturdy step or bench. 

2. Place one foot on the step, ensuring the entire foot is planted firmly. 

3. Press through the elevated foot heel to lift your body up onto the step. 

4. Fully extend the knee of the elevated leg at the top of the movement. 

5. Slowly lower yourself back to the starting pose. 

3. Leg Cross 

These crosses engage the inner thigh muscles, improving knee alignment and reducing stress on the joint, which can help alleviate knee pain. Variations include adding resistance with a resistance band or pillow squeeze. 

Steps to Perform Leg Cross for Knee Pain: 

1. Lay with your knees 90 degrees bent and feet flat on the floor. 

2. Cross one leg over the other, resting the ankle on the opposite knee. 

3. Press the top knee outward against the resistance (if using a band or pillow) while keeping the bottom foot firmly planted. 

4. Hold the position briefly, then release and switch sides. 

Also Read: Consider 15 Yoga For Back Pain Relief With The Time Taken To Fix It! 

4. Clamshells 

These target the gluteus medius, aiding in hip stability and alignment, which can indirectly reduce knee pain by improving overall lower body mechanics. Variations include adjusting the resistance level with a band or increasing the range of motion. 

Steps to Perform Clamshells for Knee Pain: 

1. Lay with knees bent, stacking hips and shoulders. 

2. Keep heels together and lift the top knee as high as possible without rotating the hips. 

3. Hold the top position briefly, focusing on engaging the glutes. 

4. Slowly lower the knee back down to meet the bottom knee. 

5. Knee Full Extension 

These full extension exercises help improve motion range and strengthen the muscles around the knee joint, reducing stiffness and discomfort associated with knee pain. Variations can include performing the exercise seated or lying down and using ankle weights for added resistance. 

Steps to Perform Knee Full Extension for Knee Pain: 

1. Slowly straighten the affected knee as much as possible, aiming for full extension. 

2. Hold the position briefly, then relax and repeat for the desired number of repetitions. 

3. Ensure to perform this exercise within a pain-free range of motion and avoid overextending the knee. 

6. Leg Lifts 

These leg lifts target the quadriceps and hip flexors, helping to strengthen the muscles around the knee joint and improve stability, thus reducing knee pain. Variations include exercising with ankle weights or on a stability ball for added challenge. 

Steps to Perform Leg Lifts for Knee Pain: 

1. Lay with your legs extended and arms by your sides. 

2. Engage your core muscles and lift one leg off the ground, keeping it straight. 

3. Lift the leg comfortably, then slowly lower it back down. 

7. Ankle Stretch 

These stretches can help improve ankle mobility and flexibility, indirectly benefiting knee pain by ensuring proper alignment and movement mechanics. Variations include using a towel or resistance band to deepen the stretch and targeting different ankle areas. 

Steps to Perform Ankle Stretch for Knee Pain: 

1. Sit or stand with one leg extended in front of you and the other foot flat on the ground. 

2. Place your hands on a wall or sturdy surface for support. 

3. Lean forward, keeping the heel of the extended leg on the ground until you feel a stretch in the back of the ankle. 

8. Standing Hamstring Stretch 

These hamstring stretches help improve flexibility in the hamstrings and calf muscles, reducing tension on the knee joint and alleviating knee pain. Variations include using a yoga strap or towel to assist with the stretch and adjusting the foot position to target different areas of the hamstrings. 

Steps to Perform Standing Hamstring Stretch for Knee Pain: 

1. Extend one leg in front of you with the heel on the ground and toes pointing upwards. 

2. Hinge forward at the hips, reaching towards the toes of the leg while keeping the back straight. 

3. Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of the thigh. 

9. Half Squat 

These squats strengthen the quadriceps, hamstrings, and glutes, improving overall knee stability and function and potentially reducing knee pain. Variations include adjusting the depth of the squat or adding resistance with dumbbells or a barbell. 

Steps to Perform Half Squat for Knee Pain: 

1. Stand with feet hip-width apart and toes pointing slightly outward. 

2. Engage your core muscles and slowly lower your body by pushing your knees and keeping your back straight. 

3. Lower down to your thighs is parallel to the surface or to a comfortable depth. 

4. Push through both heels to return to the starting pose, squeezing your glutes at the top. 

10. Calf Raises Benefits 

These raises strengthen the calf muscles, improving ankle stability and reducing excess stress on the knee joint, potentially alleviating knee pain. Variations include performing the exercise on a raised surface for an increased range of motion or using weights for added resistance. 

Steps to Perform Calf Raises for Knee Pain: 

1. Stand with feet hip-width apart and flat on the ground. 

2. Slowly rise onto the balls of your one-leg feet, lifting your heels as high as possible. 

3. Hold the top position briefly, then lower your heels to the ground. 

11. Hamstring Curl 

These curls target the hamstring muscles, helping to balance muscle strength around the knee joint and improve stability, potentially reducing knee pain. Variations include performing the exercise lying face down on a desk or using resistance bands for an added challenge. 

Steps to Perform Hamstring Curl for Knee Pain: 

1. Lay on a leg curl machine or bench with your legs fully extended. 

2. Engage your core muscles and bend your knees, bringing your heels towards your glutes. 

3. Hold the top position briefly, then slowly lower your legs to the starting pose. 

12. Static Quad Exercise 

The static quad exercise helps strengthen the quadriceps muscles without putting excessive muscle tension or stress on the knee joint, potentially reducing knee pain. Variations include adding ankle weights or increasing the duration of the hold for added intensity. 

Steps to Perform Static Quad Exercise for Knee Pain: 

1. Tighten your quadriceps muscles and press the back of your knees into the ground. 

2. Hold this contraction for 5-10 seconds, focusing on engaging the quadriceps. 

13. Lying Knee Raise 

These lying knee raises target the hip flexors and lower abdominal muscles, indirectly supporting the knee joint by improving overall lower body stability. Variations include adding ankle weights or performing the exercise on an incline bench for increased resistance. 

Steps to Perform Lying Knee Raise for Knee Pain: 

1. Lay flat with your legs extended and arms by your sides. 

2. Engage your core muscles and lift one knee towards your chest, keeping the other leg straight. 

3. Focus on controlled movements and avoid arching your back during the exercise. 

14. Single-Leg Dip 

These single-leg dips target the quadriceps and glutes, improving lower body strength and stability, which can reduce knee pain by reducing muscle stress on the joint. Variations include performing the exercise with a stability ball or adding weights for progression. 

Steps to Perform Single-Leg Dip for Knee Pain: 

1. Stand facing away from a chair, with one foot resting on it and the other foot lifted off the ground. 

2. Lower your body down by bending the knee of the supporting leg, keeping the other leg lifted. 

3. Lower down until your thigh is parallel to the ground or to a comfortable depth. 

15. Wall Squat 

These squats target the quadriceps, hamstrings, and glutes, improving lower body strength and stability, which can help alleviate knee pain by promoting proper alignment and mechanics. Variations include adjusting the depth of the squat or holding weights for added resistance. 

Steps to Perform Wall Squat for Knee Pain: 

1. Stand with your back against a wall and feet hip-width apart, about a foot away from the wall. 

2. Slowly lower your body by bending your knees and sliding down the wall until your thighs are parallel to the ground or at a comfortable depth. 

3. Hold the squat position for 10-30 seconds, focusing on engaging the quadriceps and keeping your back against the wall. 

4. Ensure you maintain proper form throughout the exercise, with knees aligned over ankles and not extending past toes. 

Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!  

Can Knee Pain Go Away With Exercise? 

Note these significant reasons to prove knee pain can be reduced by practising strengthening knee exercises: 

Also Read: Get Instant Relief With These Top 10 Yoga For Neck And Shoulder Pain  

The Final Say 

In the end, whether you are managing knee conditions like osteoarthritis or recovering from an injury, targeted workouts for knee pain that focus on strengthening flexibility and joint mobility can significantly improve knee function. By working with healthcare professionals, following proper exercise techniques, and staying consistent with your workout routine, you can support the longevity of your knees and engage in the activities you love for years to come. 

FAQs 

1. What are the recommended osteoarthritis knee exercises? 

Recommended exercises for osteoarthritis knee pain typically include low-impact activities like walking, swimming, and cycling. Strengthening exercises targeting the quadriceps, hamstrings, and glutes, as well as flexibility exercises like gentle stretches and yoga, can also help reduce symptoms. 

2. When should I go for physiotherapy for knee pain? 

You should consider seeking physiotherapy for knee pain if you experience persistent or worsening symptoms, difficulty performing daily activities, limited range of motion, or if conservative measures like rest, ice, and over-the-counter pain medications are not providing relief. 

3. In how many days do knee pain treatment exercises show results? 

The timeframe for experiencing results from knee pain treatment exercises can vary depending on the severity of the injury or condition, individual fitness level, and adherence to the exercise regimen. Generally, consistent practice of appropriate exercises leads to significant improvements in a few weeks to several months. 

4. How to treat knee pain while walking? 

Treating knee pain while walking involves a combination of rest, ice, compression, and elevation (RICE) tricks and appropriate exercises to strengthen the muscle groups around the knee joint and improve flexibility. Using supportive footwear, maintaining proper posture, and avoiding high-impact activities can also help alleviate knee pain while walking. 

5. What are the best knee stretching exercises? 

Some of the best knee stretching exercises include hamstring, quadriceps, calf, and IT band stretches. Additionally, incorporating yoga poses such as Downward Facing Dog, Warrior I and II, and Pigeon Pose can help reduce tension in the muscles surrounding the knee joint. 

References 

• https://versusarthritis.org/about-arthritis/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-knees/ 
• https://www.webmd.com/fitness-exercise/top-exercises-knee-pain 

About ToneOp Fit   

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.