Effective Knee Pain Exercises You Should Try

Best Exercises for Knee Pain Relief

Doctors recommend doing simple exercises like sitting, standing, walking, and leg lifting to keep your knees flexible and improve their overall mobility. Here are some exercises for knee pain you can try are —

1. Clamshells

• Lie with your side down and knees bent.

• Lift the top knee slowly without moving your feet. This movement will look like the opening of a clamshell.

• Stay in this position for 5 seconds, and bring back the knee down.

• Repeat about 15 times for each knee.

2. Straight Leg Lift

• Lie down straight with one leg straight and the other bent at a 90-degree angle.

• Slowly lift the straight leg while you feel the tightening of your thigh muscles.

• Stay in this position for 5 seconds, and bring back the leg down slowly.

• Repeat the action with the same leg many times before you try the same with the bent leg.

3. Sit/Stands

• Sit straight on a chair in a slight forward-facing position.

• Slowly try to stand up without using your hands for support or to hold the chair.

• Sit down again without any support.

• Repeat this as many times in a day as you can, as this is one of the most simple but effective knee relief exercises you can try at home.

4. Step-Ups

• Get on a step platform with one foot firmly on the step and the other off the ground.

• Now, lower the dangling foot firmly to the ground as you step down from the platform.

• Now, repeat the action by reversing your foot movements.

5. Glute Bridges

• Lie straight and bend your knees.

• Keep your hands relaxed away from your body.

• Gradually lift your hips. Aim to bring the hips in a straight line with your bent knees and shoulders.

• Stay in this position for a few seconds, and gently lower your hip.

• Repeat it about 2 to 3 times with a proper posture.