Relieve Knee Pain with These 18 Physical Therapist-Recommended Exercises

Knee pain is a common complaint that affects people of all ages. Whether it's caused by injury, arthritis, or overuse, knee pain can significantly impact your quality of life. Exercise is one of the most effective ways to manage knee pain, but it's crucial to choose the right exercises that strengthen the muscles around the knee without putting too much strain on the joint. This guide will walk you through 18 of the best exercises for knee pain, recommended by a physical therapist.

Understanding Knee Pain

Before diving into the exercises, it's essential to understand the root causes of knee pain. The knee is a complex joint made up of bones, cartilage, ligaments, and tendons. Pain can originate from any of these structures due to various reasons, including:

• Osteoarthritis: The most common form of arthritis, leading to the breakdown of cartilage in the knee.
• Meniscus Tears: The meniscus is a piece of cartilage that cushions the knee joint. Tears can occur due to trauma or degeneration.
• Ligament Injuries: The knee has four primary ligaments, and injuries to these can cause significant pain and instability.
• Patellar Tendinitis: Also known as jumper's knee, this condition involves inflammation of the patellar tendon, which connects the kneecap to the shinbone.
• Bursitis: Inflammation of the bursae, small fluid-filled sacs that cushion the knee joint, can cause pain and swelling.

With these causes in mind, the exercises listed below are designed to alleviate pain by strengthening the muscles around the knee, improving flexibility, and enhancing stability.

1. Quadriceps Set

The quadriceps, or quads, are the large muscles on the front of your thigh. Strengthening them is crucial for knee stability.

How to do it:

• Sit or lie down with your leg extended straight.
• Tighten your thigh muscles by pressing the back of your knee into the floor.
• Hold for 5 seconds, then relax.
• Repeat 10-15 times for each leg.

This simple exercise activates the quadriceps without putting much strain on the knee joint.

2. Straight Leg Raise

Straight leg raises are another effective way to strengthen the quads without bending the knee.

How to do it:

• Lie on your back with one leg bent and the other straight.
• Tighten the muscles in your straight leg and slowly lift it about 6 inches off the ground.
• Hold for 3-5 seconds, then lower it slowly.
• Repeat 10-15 times for each leg.

This exercise not only strengthens the quads but also engages the hip flexors, contributing to overall leg strength.

3. Hamstring Curls

The hamstrings are the muscles located at the back of your thigh. Strengthening them can help balance the strength between the front and back of your leg, reducing knee strain.

How to do it:

• Stand upright and hold onto a chair or wall for balance.
• Slowly bend your knee, bringing your heel toward your buttocks.
• Hold for a few seconds, then lower your leg.
• Repeat 10-15 times for each leg.

Hamstring curls can also be performed lying down or using resistance bands for added intensity.

4. Calf Raises

Strong calves contribute to knee stability by supporting the muscles and tendons around the knee.

How to do it:

• Stand with your feet hip-width apart, holding onto a chair or wall for support.
• Slowly raise your heels off the ground, standing on your toes.
• Hold for a few seconds, then slowly lower your heels.
• Repeat 10-15 times.

For an added challenge, perform this exercise on one leg at a time.

5. Step-Ups

Step-ups mimic the natural movement of walking up stairs and are excellent for strengthening the quads, hamstrings, and glutes.

How to do it:

• Stand in front of a sturdy step or platform.
• Step onto the platform with one foot, pressing through your heel to straighten your leg.
• Bring your other foot up to the platform, then step back down one foot at a time.
• Repeat 10-15 times for each leg.

Ensure that the step is not too high to avoid unnecessary strain on the knee.

6. Wall Squats

Wall squats help to strengthen the entire lower body while minimizing the risk of knee injury.

How to do it:

• Stand with your back against a wall and your feet shoulder-width apart.
• Slowly slide down the wall until your knees are at a 90-degree angle.
• Hold this position for 5-10 seconds, then slowly slide back up.
• Repeat 10-15 times.

If this exercise is too challenging, start by sliding down to a lesser degree and gradually work up to a deeper squat.

7. Glute Bridges

Strong glutes support the pelvis and reduce the load on the knees during activities like walking and running.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and lift your hips toward the ceiling.
• Hold for a few seconds, then slowly lower your hips.
• Repeat 10-15 times.

Glute bridges can also be modified by lifting one leg off the ground to increase the challenge.

8. Clamshells

This exercise targets the gluteus medius, a muscle on the side of your hip that helps stabilize the pelvis and knees.

How to do it:

• Lie on your side with your knees bent and legs stacked.
• Keeping your feet together, lift your top knee as high as you can without moving your pelvis.
• Hold for a few seconds, then lower your knee.
• Repeat 10-15 times on each side.

To increase the difficulty, use a resistance band around your thighs.

9. Leg Press (Using a Resistance Band)

The leg press is a great way to build overall leg strength, focusing on the quads, hamstrings, and glutes.

How to do it:

• Sit on the floor with your legs extended and loop a resistance band around the soles of your feet.
• Hold the ends of the band with your hands, keeping your back straight.
• Push your feet forward, straightening your legs against the resistance of the band.
• Slowly return to the starting position.
• Repeat 10-15 times.

This exercise can also be performed on a leg press machine at the gym, but using a resistance band allows for a controlled, low-impact movement.

10. Partial Squats

Partial squats are less intense than full squats, making them ideal for individuals with knee pain.

How to do it:

• Stand with your feet shoulder-width apart and your arms extended in front of you.
• Slowly bend your knees, lowering your body as if you’re sitting in a chair, but stop halfway.
• Hold for a few seconds, then slowly rise back up.
• Repeat 10-15 times.

Focus on keeping your knees aligned with your toes and avoiding any inward collapse.

11. Lateral Leg Raises

Lateral leg raises strengthen the outer thighs and hip muscles, which contribute to knee stability.

How to do it:

• Lie on your side with your legs straight and stacked.
• Lift your top leg as high as you can, keeping it straight.
• Hold for a few seconds, then slowly lower it.
• Repeat 10-15 times on each side.

This exercise can also be performed while standing, using a resistance band for added difficulty.

12. Standing Hamstring Stretch

Stretching is just as important as strengthening when it comes to managing knee pain. The hamstring stretch helps maintain flexibility and prevent tightness that can contribute to knee discomfort.

How to do it:

• Stand with one foot slightly in front of the other.
• Bend your back knee and lean forward from the hips, keeping your front leg straight.
• Hold for 20-30 seconds, feeling the stretch in the back of your thigh.
• Repeat 2-3 times for each leg.

Avoid bouncing during the stretch, as this can cause muscle strain.

13. Iliotibial Band Stretch

The iliotibial (IT) band runs along the outside of the thigh and can become tight, leading to knee pain.

How to do it:

• Stand with one leg crossed over the other.
• Lean to the side of your back leg, reaching your arm overhead for a deeper stretch.
• Hold for 20-30 seconds, then switch sides.
• Repeat 2-3 times on each side.

This stretch is particularly beneficial for runners or those experiencing outer knee pain.

14. Calf Stretch

Tight calves can contribute to knee pain, especially in the Achilles tendon area. Stretching the calves helps improve flexibility and reduce strain.

How to do it:

• Stand facing a wall with one foot in front of the other.
• Keep your back leg straight and your front leg bent.
• Press your back heel into the ground and lean into the wall.
• Hold for 20-30 seconds, then switch legs.
• Repeat 2-3 times for each leg.

Performing this stretch regularly can help alleviate tension in the lower leg and knee.

15. Hip Flexor Stretch

The hip flexors are muscles that connect the lower back to the thighs, and they play a significant role in maintaining knee health.

How to do it:

• Kneel on one knee with the other foot in front, forming a 90-degree angle at both knees.
• Gently push your hips forward, keeping your back straight.
• Hold for 20-30 seconds, then switch sides.
• Repeat 2-3 times for each leg.

This stretch can help improve posture and reduce strain on the knees.

16. Foam Rolling

Foam rolling is a form of self-massage that helps release muscle tension and improve flexibility.

How to do it:

• Place a foam roller on the floor and lie face down with the roller under your thighs.
• Slowly roll back and forth, focusing on any tight or sore areas.
• Spend about 1-2 minutes on each leg.

Foam rolling the quads, hamstrings, and IT band can provide significant relief from knee pain.

17. Water Aerobics

Exercising in water reduces the impact on your joints while allowing for a full range of motion. Water aerobics is particularly beneficial for individuals with arthritis or severe knee pain.

How to do it:

• Join a water aerobics class or perform exercises like walking, jogging, or leg lifts in a pool.
• The buoyancy of the water supports your body weight, reducing stress on the knees.

Regular water aerobics sessions can improve strength, flexibility, and cardiovascular health without aggravating knee pain.

18. Yoga for Knee Pain

Certain yoga poses can strengthen the muscles around the knee, improve flexibility, and promote relaxation.

How to do it:

• Incorporate poses like the Warrior, Triangle, and Bridge into your routine.
• Focus on maintaining proper alignment and avoiding deep knee bends.
• Hold each pose for 20-30 seconds, breathing deeply.

Yoga can be a gentle yet effective way to manage knee pain while also benefiting your overall well-being.

Conclusion

Managing knee pain requires a multifaceted approach that includes strengthening, stretching, and low-impact exercises. The 18 exercises outlined in this guide are designed to alleviate pain, improve knee function, and enhance your quality of life. Always consult with a healthcare provider or physical therapist before starting any new exercise regimen, especially if you have a pre-existing condition or severe knee pain.