8 Best Exercises for Knee Pain Relief That Really Work

Exercise can be a safe and effective way to relieve knee pain. This can help by strengthening the muscles around the knee, improving stability and reducing strain on the joint.

Stretching your calves can relieve pressure from the knee joint and reduce pain. Although this stretch primarily targets your calf muscles, it also hits your hamstrings and ankles.

How to do it:

• Face a wall with one foot forward and the other foot extended behind you.
• Straighten your back leg enough to feel a stretch as you press through your heel.
• Bend your front knee and gently lean your body forward toward the wall to improve the stretch in your calf, hamstring, and ankle. Find a balance between stretching the back leg and how far you lean.
• Hold the stretch for 20 to 30 seconds.
• Repeat two to three times on each leg.

Tight hamstrings can limit knee flexibility and sometimes cause knee pain.

How to do it:

• Place one leg on a slightly elevated surface.
• Position both hips forward and flex your foot on the raised leg.
• Keeping your torso tall and straight, bend forward from your hips and gradually reach your chin toward your toes to feel a deep stretch in the back of your leg. Move slowly and avoid rounding your back.
• Hold for 30 to 60 seconds.
• Repeat two to three times on each leg.

The quadriceps are the large muscles in the front of your legs that play a key role in knee movement.

How to do it:

• Stand with one hand on a wall or chair for support, bend one knee so you can grab your ankle or foot behind you.
• While you hold your ankle or foot with your hand, gently push your hip forward so that your knees are close together.
• Hold the stretch for 20 to 30 seconds, making sure to continue to push the hip forward onto the bent leg to feel the stretch on the front of your thigh.
• Repeat on each side.

Although it’s not technically a direct stretch of a particular muscle group, foam rolling helps improve the mobility of your fascia, which is the connective tissue that surrounds muscles.

How to do it:

• Lie on your stomach with your elbows on the floor and place the foam roller under the front of your thighs (quadriceps muscles).
• Now slowly roll back and forth, up and down your legs, applying light pressure to any tender and sensitive spots.
• Slowly and gradually change your position by rotating your leg slightly as you roll. When you find new sensitive areas, pause and hold for 20 to 30 seconds.
• Repeat the process on your hamstrings (back of your thighs) and calves as well.

Leg extensions are an isolated exercise that primarily targets your quadriceps, which are crucial for knee extension and stability.

How to do it:

• Sit on the leg extension machine and adjust the seat so that your back rests comfortably against it, your feet under the padded bar so that it touches your shins.
• Adjust the weight to a level where you simply feel challenged.
• Flex your feet and slowly straighten your legs until they are straight.
• Pause at the top to feel the quad contract, then slowly lower the weight to the starting position.
• Repeat for 10 to 12 repetitions.

Calf raises strengthen your calf muscle group.

How to do it:

• Stand on an elevated surface, such as a lower step, with your heels dangling. Keep your feet shoulder-width apart and your knees slightly bent.
• Slowly rise onto your tiptoes, lifting your heels as high as possible.
• Hold the top for a second, then lower your heels with control.
• Perform 12 to 15 repetitions.

Hamstring curls target the muscles in the back of your legs, which are essential for knee flexion and overall knee stability.

How to do it:

• Lie face down on a hamstring curl machine with your knees just over the edge of the bench and your calves touching the padded lever.
• Brace your core, keep your back neutral and flex your feet. Next, curl your legs toward your glutes, squeezing the top.
• Control the weight back to the starting position.
• Repeat for 10 to 12 repetitions.

The wall sit is an isometric exercise that primarily targets the quadriceps but also activates the glutes and hamstrings to stabilize the knee.

How to do it:

• Start by standing with your back against a wall and your feet in front of you, about shoulder-width apart.
• Slowly slide your back down the wall so that your knees are bent between 45 and 90 degrees, as if you are sitting in an invisible chair.
• Keep your knees in line with your toes and hold them there until you feel your muscles fatigue.
• Slowly come out of the position.

These tips can help you avoid injury and further pain:

• Listen to your body: Exercise can sometimes be uncomfortable, but it should never cause pain. If you notice new or worsening knee pain, stop exercising. Consider speaking with a physical therapist to discuss your options for healing knee pain.
• Warm up first: Jumping into a workout without warming up can lead to injury, so take a few minutes to walk, cycle, or do other low-impact exercises before you begin.
• Talk to a doctor, physical therapist or certified trainer: If you’re unsure whether you’re doing an exercise correctly or whether it’s a good choice for your situation, talk to a health or fitness professional for advice.