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Having knee pain can be very frustrating, as it affects all aspects of your life. There are a million exercises you can do for your knees, but which ones will actually result in long term pain relief?
These 9 knee exercises for pain are commonly forgotten but will make a huge difference. Physical therapy exercises can help to alleviate all kinds of knee pain.
Types of Pain
- Osteoarthritis
- This is the most common form of arthritis and commonly occurs in the knees. It occurs with age and is characterized as loss of cartilage in the knee and the joint space in the knee narrowing over time. Many people go on to get a knee replacement due to this arthritis.
- The best way to treat this pain and prolong or even avoid a knee replacement is through strengthening the muscles around the knee. This takes more stress off of the knee joint and thus causes less pain.
- Patellar Tendonopathy
- This is a common overuse injury. This is most common in runners and athletes, however it can occur in anyone. Patellar tendonapthy can occur after an ACL surgery, especially if a portion of the patellar tendon was used.
- The best knee exercises for pain in people with patellar tendonopathy are focused on quad strengthening and eccentric training. If you are interested in learning more about eccentric training and the effectiveness of eccentric training, this article does a great job of explaining it.
- Injured Knee Ligaments
- Injured ligaments in the knee include ACL (anterior cruciate ligament), MCL (medial collateral ligament), LCL (lateral collateral ligament) and PCL (posterior cruciate ligament.) Any type of sprain, strain or tear of these ligaments can result in knee instability. This knee instability can cause knee pain.
- So which are the best physical therapy knee exercises for pain and more specifically these types of injuries? Knee stability and strengthening exercises. It is important to improve the stability in the knee, hip and ankle for best results. If you suspect an ACL tear you can check out 15 Fantastic ACL Physical Therapy Exercises To Rehab ACL.
- Torn Meniscus
- Meniscus tears can be painful due to locking and clicking of the joint. It is important to first get full range of motion prior to starting an intensive strengthening program. Gaining extension is most important, as your knee extends each time you take a step and if you do not have full extension you will have a limp. We don’t want that!
- The best knee exercises for pain from meniscus tears are a range of motion exercises and quad strengthening.
What Exercises Strengthen Knees?
The best exercises to strengthen the knees are exercises that target the muscles around the knees such as the quadriceps and hamstrings. Strengthening the hip and glute exercises can also help to take some stress off of the knees and thus make them feel stronger.
Knee Pain Relief Exercises With Pictures
Beginner Knee Pain Exercises At Home
- Quad Set
- This exercise strengthens the quads, which is the muscle responsible for lifting your leg and straightening it (hip flexion and knee extension.) This is the perfect exercise for someone after surgery or for someone with difficulty lifting their leg up!
- Lie down with a small rolled up towel either underneath your ankle or your knee. Now, squeeze/tighten your quad and hold this for 5 seconds. Another way to think about it is to push your knee straight down.
- If you are trying to improve your knee extension (the ability to get your knee straight) then I recommend keeping the towel underneath the ankle. If you are having difficulty performing this exercise keep the towel underneath the knee so that it gives you a tactile cue. Now you can focus on pushing your knee down into the towel.
- Long Arc Quad
- This exercise strengthens the quads. The stronger the quads the less stress on the knee joint and less pain for you!
- Sit in a chair with your knees bent and feet flat on the floor. Slowly kick (extend) your knee out in front of you. Hold this position for 3 seconds and then slowly and controlled lower your leg back down to the starting point.
- If this is too easy hold the position at the top longer or add ankle weights or a resistance band around your ankles for increased resistance.
- If this is too hard you don’t have full range of motion in your knee or if the exercise is too painful, don’t extend your knee as far. You can perform this exercise in your pain free range. You can also perform this exercise with a decreased hold time.
- Single Leg Raise
- This exercise strengthens your quads and your hip flexors. The quads are the most crucial muscle in helping to prevent knee pain.
- Lie down on a flat surface with your affected knee straight and your opposite knee bent. Squeeze/tighten your quad and lift your leg up to your opposite knee. Pause for a second at the top and then slowly bring the leg back down.
- If this is too easy add an ankle weight or theraband for extra resistance.
- If this is too hard stick to a quad set or perform straight leg raise to decreased height.
- Are you having hip or groin pain with this exercise? If you suspect a hip labral tear then you can read about more exercises in Hip Labral Tear Symptoms Physical Therapy Treatment For Hip And Lower Back Pain.
Intermediate Knee Strengthening Exercises At Home
- Hamstring Curl
- The exercise strengthens your hamstrings which is a common overlooked muscle in treating knee exercises for pain.
- Stand on one leg while holding onto a stable surface and bend opposite knee. You should feel this in the back of your leg (hamstring.)
- If this is too easy don’t hold onto a stable surface and work on your balance. You can also add an ankle weight for added resistance. You can also perform this exercise prone to recruit more of your hamstrings.
- If this is too hard lie down on your back and slowly bend your knee while sliding your foot towards your butt. Now slowly and controlled straighten your leg until it is straight. Be sure to not just let gravity straighten your knee.
- Sit To Stand
- This exercise strengthens the quads and the hip extensors (glutes.) This exercise also works on eccentric control which is great for patellar tendonpathy.
- Sit on a level surface with your feet directly under you. Now lean forward and stand up, being sure to push your hips and butt forward until you are standing fully upright. Now slowly lower yourself down to your starting position. Be sure to not “plop” straight down. The key is control.
- If this is too easy don’t use your hands. Rely solely on your legs muscles to help you stand. My favorite way to make this more difficulty is by using s staggered stance to stand. Put your affected leg slightly behind your other leg and then stand up. This will force your affected leg to work more than the other leg, and will thus strengthen it more.
- If this is too hard use your hands and use a higher surface. You want to be able to slowly control yourself on the descent so if you are not able to do this find a higher surface to perform this exercise on.
- Bridge
- This exercise targets the glutes, which is a commonly forgotten muscle in people with knee pain. Although the glutes are not knee muscle they do help to stabilize the body.
- Lie down on your back with both knees bent. Tighten your butt and abs and slowly lift your hips up off the floor. Pause at the top with your hips fully extended. Now slowly slower yourself down to the ground.
- Be sure to keep the glute and core activation in order to avoid compensating with your back muscles.
- If this is too easy hold the position at the top for 5-10 seconds. If this is still too easy you can perform single leg bridge by pushing up with your bent knee and keeping the other knee straight.
- If this is too hard perform to a decreased range of motion. If this is still too difficult just perform a glute set in which you lie on your bed or on the ground and tighten your butt muscles for 5 seconds.
Advanced Physiotherapy Exercises For Knee Pain
- Squat
- Squats work all of the lower body muscles and when performed correctly can train you to have better body mechanics. They also are a good eccentric exercise to activate the quads and work on the control of the quads. This eccentric control is important when walking, sitting down in a chair, descending stairs and many other every day activities.
- Stand with your feet hip width apart. Slowly squat down while keeping your trunk upright and maintaining equal weight bearing on each foot.
- If you feel pain in your knees push your butt back, almost as if you are trying to sit in a chair. If your knees are going over your toes then you are putting too much stress on your knees.
- If this is too easy then lower yourself down more slowly and hold the bottom position for 5 seconds. Still too easy? Perform a single leg squat. Just make sure that your knees are not caving in.
- If this is too hard perform a wall squat by leaning against a wall and slowly sliding down the wall. Another option is performing a “mini squat” in which you squat down to a lesser depth.
- Another option is if you have access to trx straps. I love these straps since they give you a little extra support and allow you to perform exercises you would not have been able to do. Hold these straps and slowly squat down. Be sure to not use your arms too much to stand up as it will defeat the purpose of the exercise.
- If you are having back pain with these exercises you can check out 7 Miraculous Exercises For Lower Back And Hamstring Pain.
- Step Down
- This exercise isolates the quads and is a great exercise to work on eccentric control. It is also very functional since most people have to take stairs throughout their every day life.
- Stand on a step and hold onto the rail. Now slowly take step down to the ground. The key with this exercise is to control the movement. Do not just let your leg fall to the next step, as this will defeat the purpose of the exercise.
- If this is too easy don’t hold onto the rail so balance is incorporated. Still too easy? Now instead of stepping onto the ground below you, just tap your heel down and use your strength to step back onto your original step.
- If this is too difficult you can perform a lateral step down, in which you stand on the side of step and step down. This is easier and does not put as much stress on the muscles.
- Lateral Lunge
- This exercise targets the hips and knees, more specifically the glutes and the quads. Strengthening these stabilizing muscles will help to decrease knee pain.
- Stand with feet hip width apart and take a big step to the right and bend the right knee. Keep bending your knee until it is about 90 degrees. Now push off the right knee until both feet are in starting position. Now perform the opposite side.
- If this is too easy perform deeper lunge or add weight.
- If this is too hard take a smaller step and perform a lunge to a lesser depth.
- Having difficulty maintaining your balance during this exercise? You can check out 11 Creative Dynamic Balance Exercises To Improve Stability In Seniors.
Knee Pain Exercises To Avoid
The knee pain exercises to avoid are any exercises that cause severe pain. It is ok to feel some pain and the muscles working, however you should never feel severe pain when performing exercises. The key to success is to not avoid specific exercises, but to modify exercises so that you are able to strengthen the muscles around the knee with limited pain.
As always you should consult your doctor prior to starting any new exercise program. Your doctor will be able to give you the best guidance on what is safe for you and your condition.
Summary of Knee Exercises For Pain
Now that you know the best knee exercises for pain get out and try them! As always it is important to check with your doctor before starting a new exercise program.
These exercises are a great starting point, but going to a licensed physical therapist will be even more beneficial. Physical therapists can perform a full evaluation on you and give you the best knee exercises for pain specifically for you and your condition.
If you have flat feet and suspect your knee pain may be stemming from your flat feet, you can find more exercises at 11 Best Exercises For Flat Feet To Fix Knee And Back Pain.
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