Top 7 Exercises for Knee Pain

Injuries, arthritis, and surgeries can lead to knee pain. Most people think that it is better if they relaxed their legs and rest while the opposite is true. Stretching and strengthening exercises can improve the overall condition of the knee and ease the pain.
Here are the top 7 exercises for knee pain.

7. Lunging Hip Flexor Stretch

Tight hips put a lot of pressure on the lower limbs because you will depend on your quads significantly to do all the work. Doing this stretch will make your hips more flexible and subsequently reduce the stress on your joints. (1, 2)

6. Figure Four Stretch

Having tight glutes puts pressure on your legs and back because the quads now have to do a lot of work, which leads to knee and back pain. Making your glutes more relaxed will increase the range of motion of your knees and ease the pain. (3, 4)

5. Standing Hamstring Stretch

The hamstrings are essential for the movement of both the hips and knees. Some people may have knee injuries when they strain their hamstrings. Doing this exercise will keep your hamstrings loose and mobile, which will enable you to avoid injuries. (5, 6, 7, 8, 9)

4. Calf Stretch

Having tight calves is one of the worst things for the back of your knees. It is also one of the most common causes of foot injuries such as plantar fasciitis. Stretching your calves will ease your knee pain and prevent lower limb problems in addition to enhancing your blood circulation. (10, 11, 12, 13)

3. Quad Stretch

When your quads are tight, they put pressure on your knees, especially on the kneecap or the patella. The tighter your quads are, the more pressure and pain you will feel behind the patella. Doing this stretch will relieve the tension on the kneecap and the knee itself. (14, 15, 16, 17, 18)

2. Kneeling Quad Stretch

Like the previous stretch, this exercise targets the quads making them looser and relieve the tension on the knees and hips. Don’t overstretch to avoid injuries. Switch sides and repeat the exercise. (19, 20, 21, 22)

1. Side Lunge

Side lunges are highly recommended. They work mainly on the inner muscles of the thighs and the adductors. Having tight adductors makes your hips and pelvis unstable and doing side lunges improves instability and ease knee pain. (23, 24, 25, 26)