4 Simple Exercises to Alleviate Your Knee Pain Today

August 10, 2023Kolton Opdahl
Alternative Pain ControlKnee Pain

Is Exercising Safe for My Knee?

If you suffer from knee pain that affects your daily life, then you may benefit from these simple exercises. Stretching/working the sore area when injured can raise concerns. You may feel like working out will only cause more pain! However, this is the best way to build strength and flexibility in the muscles. As long as you consult your doctor prior to exercising, you shouldn’t have to worry about worsening your knee injury. 

1. Standing Calf Raises

This exercise will strengthen the back of your legs, emphasizing the calf muscle. It is an easy stretch that can be done throughout daily activities. 

  • Begin by standing on a yoga mat (or the floor if you don’t have one) with your feet shoulder-width apart & toes pointed forward. Your shoulders should also be back and down. 
  • From here, slowly raise your heels as high as you can while keeping your knees extended. 
  • Lastly, stay raised at your highest point for a long second. Then lower to the starting position.

 It is recommended to perform 2-3 sets of 10 repetitions. Just like that, you’re finished!

2. Straight Leg Raises

exercises for knee pain

Here is another simple exercise that puts less strain on the knee. It will help strengthen your quadriceps and hip flexor muscles. The only equipment you’ll need is a comfy space to lay on your back!

  • With your hips square, bend the non-injured knee at a 90 degree angle. Make sure your foot is planted on the floor. 
  • Contract the muscles in your other leg and slowly lift the leg above the ground.
  • After holding for three seconds, lower the leg to the ground.

Repeat this stretch 10 more times for best results.

4. Monster Walks

exercises for knee pain

Don’t be intimiated by the picture! This stretch helps alleviate knee pain by stabilizing the knees & hips. It will also improve coordination and balance, which is a bonus. In order to do this, you need some type of resistance loop/band.

  • Place the band right above your knees. Your feet should be parallel and shoulder-width apart. Start by bending your knees so you are in a slight squat position. Lean forward with your hands on your hips
  • Start moving! Turn your knees in and out. Right foot out and forward, then left foot out and forward. As you turn your knees out, you should feel a contraction in your glutes.
  • Take longer steps as you feel your strength increasing. You want your heel to land right in front of the opposite toe. Eventually, reverse the movement by walking backwards.

Repeat this 3 times with 30 second sets. Once you gain more practice, consider bumping it to 6 times with 1 minute each.

3. Heel and Calf Stretch

exercises for knee pain

This final exercise only requires something to lean against such as a wall or chair. It focuses on improving lower leg muscle groups. This will contribute towards increased flexibility of the knee joint.

  • While standing facing a wall or chair, move one foot back with toes pointing forward. Slightly bend your knees and keep the heels flat.
  • Next, carefully lean into the stretch by bringing your front knee forward.
  • Hold this position for 30 seconds and release. Switch legs and repeat this exercise.

Complete this stretch 2 times for each leg. You’ll notice improvement in no time! 

Other Exercises for Knee Pain

Finally, once you’ve built up a lot of knee strength, consider trying some other exercising options:

  • Walking/jogging
  • Swimming
  • Yoga
  • Cycling

These are also great alternatives if the other exercises are too easy for you. Make sure you never continue an exercise if there is any pain present, and always consult your doctor prior to such activities.

Learn More About Alternative Ways to Alleviate Your Pain

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