Knee pain is a common problem affecting many people, especially after arthritis or injury. These exercises can help improve knee strength and provide pain relief.
Important: If your knee pain is severe or due to injury, consult a physiotherapist.
Best Knee Pain Relief Exercises
1Straight Leg Raise
Lie flat with one leg straight and the other bent. Raise the straight leg 10-15 inches up. Hold for 5 seconds, then lower. 10 reps.
2Quad Sets
Lie flat and tighten your thighs. Press a bolster or towel under your knees. Hold for 5-10 seconds. 10 reps.
3Hamstring Curls
While standing, lift your leg back toward your heels. Hold for 5 seconds. 10 reps each leg.
4Calf Raises
While standing, raise your heels up. Hold for 2 seconds. 10-15 reps. Improves circulation.
5Sit to Stand
From a chair, sit down and stand up with arms crossed. 10 reps. For strength building.
Additional Tips
- Exercise regularly
- Wear proper shoes
- Manage your weight
- Use compression wraps
- Apply ice therapy
Watch: Knee Pain Exercises
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