The Best Ten Exercises for Relieving Knee Pain and Injury

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  • Post last modified:October 6, 2023

Knee Soreness and Exercise | Flexibility Routines | Muscle-Building Routines | Alternative Solutions for Knee Pain


The worth of your knee may still be unknown to you because you have never experienced any discomfort or endured any harm. The truth is, on average, everyone undergoes knee injuries and ache, but the only dissimilarity lies in the severity. While some feel a slight itch on the knee, others feel such intense agony that they don’t even want to think about their knee. When this occurs, you are left with the option of engaging in a variety of physical activities to aid in restoring your knee’s stability. Alternatively, others promptly seek professional medical help to mitigate the effects of the pain.

Each year, 18 million individuals visit the doctor due to knee injuries resulting from internal and external factors related to the body. Given the relatively small nature of this health issue, one might presume that these statistics would decrease every passing year. The common causes of knee pain encompass bursitis, tendinitis, meniscus tears, and sprained knee ligaments, among others. Some knee injuries are transient, while others lead to chronic conditions. Nonetheless, knee pain resulting from various conditions can be remedied. Some cases do not necessitate medical prescriptions. Fortunately, physical activities such as muscle-building and stretching techniques can significantly contribute not only to preventing the occurrence of knee pain, but also to alleviating it when it arises. The purpose of this article is to discuss ten meticulously reviewed therapeutic exercises for knee pain injuries, elucidate how to perform them, and outline the benefits that each exercise bestows upon the knees.

Knee Pain and Exercise

Knee pain can arise from various causes. The primary culprits are sprained ligaments, bursitis, tendinitis, and overuse. When addressing knee pain, it is imperative to ascertain its etiology, as this will determine the appropriate professional to consult. For instance, if the pain results from an injury or arthritis, all you need to do is diversify your muscle-building exercises. Doing so will help enhance the flexibility of the muscles surrounding your legs and thereby maximize the range of motion in your legs.

Indeed, it is vital to engage in gentle stretching and occasional movements of your knee to aid in your recovery, rather than leaving it immobile for extended periods. The more mobility you ensure, the lesser the stress impact on the injured knee. Changes in demeanor have been correlated with health problems, giving rise to the notion that certain patients’ medical conditions could elicit the worst outcomes.

Foremost, despite the severity of your knee discomfort, it is crucial to consult with your physician before initiating any stretching or strengthening exercises. They can provide alternative approaches or adapt your therapy to optimize your well-being.

Flexibility Exercises

According to the American Academy of Orthopedic Surgeons, engaging in flexibility exercises is essential as it enhances the suppleness of your knees. Keep in mind that the less pliable the knee, the higher the likelihood of sustaining an injury. If you possess healthy knees, the flexibility exercises will aid you in maintaining a healthy condition. Assuming you have any knee complications, the exercises will assist in restoring your well-being. Nonetheless, it would be advisable to commence with less demanding physical activities to avoid exacerbating the injury (Peterson, Osterloh, & Graff, 2019). Sports physicians recommend stationary cycling, walking, and using an elliptical machine as optimal warm-up choices.

1. Heel and Calf Stretch

The heel and calf stretch is an exercise that targets the gastrocnemius muscle of the lower leg. The objective of the exercise is to loosen the soleus muscle of the lower calf. To perform this, you must position yourself at an arm’s length from the wall. Subsequently, position your left foot in front of your right foot. Afterward, gradually and cautiously bend your left leg forward. The subsequent step is to keep your knee straight and the right heel grounded. Finally, sustain the position for fifteen to thirty seconds, and then reverse the leg position. This entails placing the left foot behind the right foot and repeating the aforementioned steps.

2. Hamstring Stretch

The hamstring stretch targets the muscles at the back of the thighs. If executed accurately, you should experience a sensation of stretching at the posterior part of your leg up to the base of your glutes. For beginners, acquire a mat and position it on the floor because you will need to lie down on your back. Lie down on the mat and straighten your legs. Once you are comfortable, elevate one of your legs off the floor. Now, position your hand behind your thigh but below the knee. Pull your knee towards your chest. Perform this gently until you perceive a moderate stretch on your chest, but it should not induce pain. Sustain the position for thirty seconds. Lower your leg and repeat the steps with your other leg. Execute this exercise at least twice for each leg.

3. Quadriceps Stretch

This exercise targets the muscles at the front of your thighs. The advantage of the quadriceps stretch is enhancing the flexibility of quadriceps muscles and hip flexors. There exist three types of quadriceps stretches. They encompass side-lying stretch, standing quad stretch, and prone quadriceps stretch (Peterson et al., 2018). The conventional one is the standing quad stretch. To initiate, position yourself next to the wall with your legs at shoulder-width apart. You may utilize a chair for support. Subsequently, bend one of your knees. Your foot should ascend towards your glutes. Grasp your ankle with one hand and facilitate the bending of your knee as far back as possible. Maintain the position for thirty seconds and return to a standing position. Following this, repeat the steps at least three times for each leg.

Enhancing Exercises

The Secret to Preventing Knee Injuries: Diversify Your Lower Body Exercises

Winning the war against knee injuries requires embracing a wide range of exercises that focus on the lower body. While it may be tempting to solely focus on upper body workouts, reliable research proves that dedicating time to lower body strength and conditioning exercises significantly reduces the risk of knee pain and injuries. Contrary to popular belief, many lower body exercises can be modified to suit individual needs and fitness levels without being overly intense. In fact, the impact can be just as favorable as a visit to the doctor. The American Academy of Orthopaedic Surgeons recommends exercises that alleviate stress on the knees and decrease the likelihood of experiencing pain. Prioritizing activities that strengthen the hamstrings, glutes, hip muscles, and quadriceps is essential.

It is important to remember to warm up adequately before each exercise session. Engaging in low impact activities such as cycling on a stationary bike or slow jumping rope can help warm up the blood and prepare the muscles for the workout. The purpose of a proper warm-up is to ensure that the muscles are well-prepared for the subsequent exercises. Below, you will find a list of effective, straightforward, and relatable strengthening exercises that are worth considering. Aim to complete 2-3 sets of each exercise per week and attend the gym 3-4 times weekly.

4. Calf Raises

Calf raises are a fantastic exercise for strengthening the muscles at the back of the lower leg while providing support and stability to the ankles during running and walking. Start by standing on a flat surface with your toes pointed forward. Gradually lift your heels off the floor, engaging your calf muscles. Hold the position for a few seconds and then slowly lower your heels back to the floor. This counts as one repetition. The number of repetitions should be based on your fitness level and experience with the exercise. Beginners can start with ten to fifteen repetitions or two sets. A good indication of an effective workout is a pleasant burn in the muscles, but it should not be painful. Throughout the exercise, focus on maintaining stable ankles to avoid rolling them inward or outward, which could lead to injury. To further strengthen your ankles, consider incorporating ankle strengthening exercises before attempting calf raises.

5. Half Squats

Half squats are a fantastic exercise that targets the glutes, quadriceps, and hamstrings without putting excessive strain on the knees. This exercise is particularly beneficial for those aiming to gain strength. Begin by assuming a squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you to maintain balance. Keeping your gaze straight ahead, slowly lower your body to a depth of approximately fifteen inches. This position is referred to as a half squat. Hold it for ten seconds, then return to a standing position by pushing through your heels. For optimal results, aim to complete two to three sets of ten repetitions. Half squats allow for heavier weights to be lifted and improve sprinting and jumping abilities. Alternatively, you can explore full squats, which offer additional benefits such as developing stronger glutes, hips, and ankles. These exercises significantly enhance stability and promote correct posture.

6. Hamstring Curl

The leg curl exercise is also referred to as hamstring curl. It targets your hamstrings and glutes. This task requires a strong and stable core to support the upper part of the body and hips. The exercise involves rotating the lower leg against the resistance of the upper buttocks. However, this exercise is performed using a leg curl machine. When exercising with the leg curl machine, your posterior thigh muscles engage to lift your lower leg. This movement activates the hamstrings, making them resilient. Additionally, hamstring curls assist in stretching the quadriceps, which can ultimately alleviate unnecessary back discomfort.

Leg curls provide benefits to the human body. Firstly, they help enhance the flexibility of the hamstrings and strengthen the hips and knees. Hamstring curls target other muscle groups in the body as well. Overall, they can enhance the strength and flexibility of these muscle fibers. Consequently, they can be beneficial as the body ages, particularly for individuals prone to knee joint issues or back pain. Furthermore, the hamstring curl machine facilitates cardiovascular endurance and overall weight management.

7. Leg Extensions

During leg extensions, you sit on a chair and raise a weighted bar using the quadriceps muscles. However, it is recommended to utilize your body weight for strengthening the quadriceps rather than relying solely on the leg extension machines. This approach is essential to prevent excessive strain on the knees. It’s important to note that some leg extension machines have specific weight indications. However, if additional weight is added beyond an individual’s average body weight, the muscles around the knees may weaken instead of becoming stronger.

Leg extensions are crucial for reinforcing the patellar tendon and the quadriceps attachment to the knee. The main focus of this exercise is to strengthen the quadriceps, thereby strengthening the critical areas for knee attachments. There is a prevailing belief that leg extensions can be harmful to the knees. While this may be true in certain cases, especially when using inappropriate leg extension machines, leg extensions can be a beneficial workout for individuals with back and knee problems. Nevertheless, it is important to reduce the weight load and emphasize proper form during the exercise.

8. Straight Leg Raises

If you are interested in developing well-defined abdominal muscles and a strong core, straight leg raises are the optimal approach. Straight leg raises primarily target the knees, hip flexor muscles, and abdominal muscles. Unlike other knee exercises, this exercise becomes more comfortable with each repetition. This is primarily because you can gradually add additional weight to your ankles, gradually increasing the intensity as your leg muscles grow stronger (Peterson et al., 2018). Furthermore, straight leg raises effectively target the lower abdominal muscles and are particularly beneficial for individuals who spend a significant amount of time sitting at a desk.

Most importantly, leg raises provide benefits when performed in a controlled manner, allowing the legs to swing back and forth to engage the muscles. The lower abdominal muscles particularly benefit from leg raises. This exercise helps alleviate abdominal pain and reduce fatigue by transitioning between bent and straight leg positions, targeting different areas of the abdomen. As mentioned earlier, all types of leg raises enhance flexibility, agility, and strength in the hip flexor muscles.

9. Side Leg Raises

This exercise focuses on working the hip abductor muscles and glutes.

The lateral abductor in the human body is located on the external side of the hips. Its main function is to ensure the steadiness of movement, encompassing both upright stance and smooth leg rotation. Performing lateral leg lifts assumes a significant part in fortifying the leg musculature. Furthermore, it remains crucial in aiding the prevention and treatment of discomfort, particularly in the hips and knees. Straight-legged lifts and lateral leg lifts share a common element. In both exercises, you have the option to incorporate an additional five pounds to enhance muscular strength with each subsequent workout session.

10. Prone leg lifts

Similar to all the aforementioned exercises, you have the option of incorporating a five-pound ankle weight and gradually increasing the weight to enhance the strength of your leg muscles. However, for this exercise, you lie facing upwards, raising and lowering the legs without letting them touch the ground. Importantly, it is worth highlighting the fact that the sacroiliac joint tends to be more stable with regular practice of prone leg lifts.

Furthermore, balance and stability are improved through leg raises, which in turn support the upper body and reduce the risk of unnecessary tripping. The body responds to prone leg lifts by increasing blood circulation and eliminating excess calories. Once you become comfortable with performing light leg lifts, you may be inclined to take on a greater challenge that offers additional health benefits. It is important to note that all types of leg raises are beneficial for women. This sets them apart from side leg raises and prone leg raises, which are known to strengthen the abdominal muscles while also providing relief for menstrual cramps and back pain in women.

Other Remedies for Knee Pain

The initial alternative for treating knee pain and injuries is weight loss. Research has consistently shown that individuals who are overweight have a higher likelihood of experiencing physical health complications compared to those who engage in physical exercise. The greater the weight, the greater the risk of developing osteoarthritis, a medical condition that limits mobility by affecting the lower extremities. Maintaining a healthy weight is crucial in mitigating the risks associated with osteoarthritis.

Another solution is the RICE method, which involves rest, ice, compression, and elevation. It is as straightforward as it sounds. When dealing with overuse, medical professionals and trainers will advise you to rest. Overuse often occurs due to inadequate muscle recovery, and the first step should be taking a day or even a week off. Apply ice to the injured knee frequently to reduce inflammation. Compression of the affected area is necessary, followed by elevating the leg. Although the RICE approach may seem simple and manageable in theory, in reality, it can be quite challenging and painful. To put it simply, no knee injury or pain is pleasant, regardless of the cause. At the first sign of discomfort in the affected areas, it is important to take immediate action. You may also consider using prescription creams, which are readily available over-the-counter, to alleviate inflammation and pain in the knee and ankle joints. Additionally, there are various supplements that aid in the healing of knee pain by providing essential minerals such as calcium, magnesium, and potassium, all of which are crucial for bone and joint health.


At this stage of the article, it is evident that knee pain is the most common type of physical injury. This means that even with the 18 million individuals seeking professional therapy each year, there is still hope for overcoming the pain.

On any occasion, stretching and fortifying exercises can assist in concentrating on the delicate knee joints and ligaments, which will, in turn, facilitate mobility, lower-body flexibility as well as the overall range of motion. Regardless of the intensity of knee discomfort, there is no need to fret. Have faith that a few exercises at home and subsequently seeing a therapist will terminate the ordeal for you. The most excellent part now is that you are aware. The next time you injure your knee or observe someone who does, commence with the simplest of all stretching exercises. Recall, with or without the knee discomfort, exercising is still desirable. Engage in physical activity and stretch occasionally.