9 Exercises for People Suffering from Knee Problems

9 Exercises for People Suffering from Knee Problems

9 Exercises for People Suffering from Knee Problems

Suffering from knee problems! Our knees are the largest and the most essential joint of our body that are responsible for carrying out the basic function of running and walking.

They carry the load of our body, which makes them more prone to injury and fracture. This makes it extremely important to be vigilant about your knee health just like any other important organ such as the heart.

You can surely strengthen and cure knee or knee-related issues by performing particular knee exercises.

So, here are 9 best knee stretches and exercises that can help you in keeping up with your knee health:

1. Chair squats
  • Place a chair a little bit away from your backside.
  • Keep your feet shoulder-width apart, with your toes facing straight in the front.
  • The spine should be neutral while the head and chest are raised.
  • Bend your knees and take your hips and back downwards. Meanwhile, keep your arms lifted straightforward for balance.
  • Just touch the chair with your butt, but don’t sit down.
  • Squeeze in your glutes and hamstrings to bring your hips up to the initial position.
  • 10 reps of 3-5 sets
2. Quadriceps stretch
  • Stand upright with feet flat on the floor.
  • Bend the left knee and hold the ankle to pull the leg behind.
  • Gently pull the ankle toward the buttocks.
  • Only stretch as far as feels comfortable.
  • Hold onto a wall or a chair for balance, if needed.
  • Hold this position for 30–60 seconds.
  • Return to the starting position and repeat with the right leg.
  • Try to avoid twisting or arching the back during this exercise.
  • Repeat the whole exercise 2–3 times, 6-7 days a week.
3. Deadlifts
  • Stand with feet hip-width apart.
  • Go down to grab the bar keeping your knees bent and the butt backwards.
  • Your back should be straight and your neck neutral.
  • Keep your shoulders relaxed
  • Engage your core as you bend down.
  • Move your feet through the floor and squeeze your glutes to bring your hips to the initial position.
  • 20 reps of 4-5 sets.
4. Calf stretch
  • Stand upright with feet flat on the floor and weight balanced over both feet.
  • Hold onto the back of a chair or a wall for support, if needed.
  • Stand on the leg with the painful knee and lift the other leg.
  • Lift the heel of the standing foot off the floor, then lower the heel back down.
  • Repeat 10 times, centering body weight onto the ball of the foot of the standing leg.
  • Lower both feet back to the floor and then repeat for two sets of 10 repetitions, 6–7 days a week.
5. One-legged deadlifts
  • Stand straight with your hands by your side.
  • Allow your upper body to bend forward from your hip while taking your left leg straight behind the backside. Your body should form a T shape.
  • Your arms should be hanging straight down, holding the weight.
  • Keep your right leg slightly bent.
  • Bring back the leg which is floating behind to the initial position.
  • Repeat with the other leg.
  • 10 reps of 3-5 sets
6. Hip abduction
  • Lie on one side on the floor, keeping the leg with the painful knee on top.
  • Bend the bottom leg behind for support.
  • Bend the lower arm to support the head and place the hand of the upper arm on the floor in front for balance.
  • Straighten the top leg and lift it upward to a 45° angle.
  • Keep the knee straight without locking, and avoid rotating the leg.
  • Hold in this position for 5 seconds, then slowly lower.
  • Rest for 2 seconds, then repeat.
  • Repeat three sets of 20 repetitions, 4–5 days a week.
7. Donkey kick
  • Keep your knees hip-width apart.
  • Touch the floor with your hands under your shoulders.
  • Keep your neck and spine neutral.
  • Releasing your core, raise your right leg upward by hinging at the hip while keeping the knee bent.
  • Allow your glute to take your foot directly toward the ceiling and squeeze at the top.
  • Keep your pelvis and the hip pointed towards the ground.
  • Return to the initial position.
  • Do 20 reps of 4-5 sets.
8. Wall slide
  • Stand upright against a wall with the back and buttocks pressing flat against the wall.
  • Position the feet about 12 inches (30 cm) apart from each other and about 6 inches (15 cm) away from the wall.
  • Gently bend the knees and lower the hips to slide down the wall.
  • Bend the knees to about 45° and hold for 5 seconds.
  • Gently slide back up the wall to the upright starting position.
  • Repeat for 10–15 repetitions for three sets, 4-5 days/week.

Be careful not to go too fast or low when doing this exercise because this could worsen the pain.

Stop at once if there is any pain, cracking or crunching of the kneecap.

9. Lateral hip and thigh stretch
  • Stand upright with feet flat on the floor.
  • Cross the left leg in front of the right foot.
  • Keeping both feet flat on the floor, lean to the left by bending at the waist and pushing out the right hip.
  • People should be able to feel a gentle stretch in the outer right hip.
  • Hold for 15–20 seconds, and repeat the whole exercise 3–5 times.
  • Repeat with the opposite leg.
Exercises for osteoarthritis knee pain

The Arthritis Foundation recommend the following exercises and stretches for managing osteoarthritis knee pain. These exercises might help strengthen the quadriceps, hamstrings, and buttocks to support the knee joint.

1. Standing leg slide
  1. Stand upright with feet flat on the floor, holding the back of a chair in front for support.
  2. Slide the left leg backward, keeping the toes touching the floor.
  3. Extend the leg backward until the buttocks tighten.
  4. Slide the leg back to the starting position.
  5. Repeat with the right leg.
2. Hamstring stretch
  1. Sit on the edge of a chair.
  2. Keeping the right foot flat on the floor, stretch the left leg forward, keeping the heel on the floor and the toes pointing upward.
  3. Lean forward from the hips and keep the back straight to feel a stretch in the back of the left leg.
  4. Hold in the outstretched position for 30–60 seconds.
  5. Return to the starting position and repeat with the right leg.
Is it OK to stretch with knee pain?

The American Academy of Orthopaedic Surgeons recommend avoiding any exercise or activity that causes knee pain until the issue resolves.

Anyone who experiences pain in the knee when stretching should consider consulting a healthcare provider to check what stretches are safe for them.

Additional knee health tips

A person can take several steps to help prevent injury and relieve knee pain.

Tips for maintaining knee health

Steps people can take to protect and maintain knee health include

  • Moving about and taking regular exercise
  • Doing low-impact exercise, such as swimming or walking, if recovering from knee pain
  • Using a knee wrap or bandage for extra support
  • Wearing shoes that offer proper support during physical activity
  • Doing warm-up and cool-down stretches before and after exercise
  • Increasing exercise intensity gradually

Losing weight to ease pressure on the knees may reduceTrusted Source inflammation and increase knee function in adults with obesity who have knee osteoarthritis.

Exercises to help prevent knee injuries

If a person is healthy and active, other exercises that may help prevent knee injuries include:

  • Running drills, such as zigzag running and changing directions
  • Core strength exercises, such as the plank
  • Lunges
  • Other knee strengthening exercises
Relieving knee pain

To help relieve knee pain, people may find the following actions help:

  • Taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce swelling
  • Applying a warm compress, unless the knee injury is new
  • Following the RICE method — rest, ice, compression, and elevating the knee may benefit people in rehab for acute injuries
When to seek help

Knee exercises should not cause additional or worse pain.

People should stop any knee exercises and see their doctor if they experience:

  • Severe pain
  • Swelling
  • No improvement after a few weeks.
  • Inability to move the knee or put weight on it
  • Knee locks or clicks painfully, or gives way.

A doctor may need to carry out a physical exam or tests, such as X-rays or MRI scans, to determine the cause and diagnose the condition.

People may need to see a physical therapist for a specialized stretching program.


Knee exercises may help strengthen the muscles that support the knee and may help increase mobility and reduce the risk of pain or injury.

People may be able to treat knee pain with home remedies. However, if someone is experiencing continued or worsening pain, they should see their doctor.

Some exercises may be suitable for certain knee conditions or injuries. However, always check with a healthcare professional to find out which stretches are safe to do.


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