8 Quick Exercises to Relieve Knee Pain

Category: Bone HealthWellness

Once a patient starts to experience knee pain, there are several options for him/her. Oftentimes, the patient will go to a doctor to have him/her diagnose knee pain causes. Is there anything that someone can do to ease knee pain? Yes. Here are the top 7 knee pain relief exercises:


Heel raises

Stand straight and tall raise yourself up on your toes. Hold for 10 seconds and rest for 2 seconds. Do 5 reps. If you have balance issues, you can hold on to the back of a chair or even do them while seated.



Moving from a sitting position and back to standing is a great exercise for knees. If it is too hard to do, put some pillows on the chair to raise the chair higher. For advanced versions of the same exercise, see the next one.


Wall sits

Stand with your back against the wall and slide down the wall as far as you can while still keeping your feet on the floor. Imagine a chair where there is not one. Work up to holding the position for up to a minute. Remember to hold your core in tight.


Step ups

Use steps. For people with knee pain, steps can be a killer. Get some steps that you find you can do and step up carefully and in moderation. The saying “if you don’t use it, you’ll lose it” definitely applies here.



Walk. Start with whatever you can do and work up to 30-45 minutes a day. Walking is great for knees and the rest of your body too. If you are having a hard time with regular walking, try walking in a pool. Find one that is heated to the National Arthritis Association’s standards and it will feel great on your joints.


Side leg lifts

Stand straight up and lift one leg out to the side and bring your leg back in to place. Alternate legs and do 2 or 3 sets of 10 repetitions. If you have a hard time doing this because of balance, then hold on to the back of a chair.


Swimming is a great exercise for just about everybody and every body. You can do regular swimming, walking in the pool, or water aerobics. Spending time in the pool is good for your body and mind.


Quadriceps lifts

Sit on the edge of your chair or bed, lock your knees, and lift your legs straight up. You can do lifts or work on holding them straight out.

Still knee pain? Talk to your doctor about what exercises will work for you. Do what you can do and if something hurts, stop doing it immediately and consult your doctor again.

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