7 Easy and Effective Exercises for Knee Pain at Home

Knee pain is a constant reminder of the stress that you put on your body every single day. If you're struggling with the same, you have landed on the right page. We've come up with effective exercises that will help you strengthen your knees and reduce knee pain.

7 Easy Exercises for Knee Pain

Did you know that keeping your knees stronger is as important as taking care of your overall health? In fact, your knee is one of the most important parts of the body that supports your body weight. If you think that you are young and won’t experience knee pain, then you are wrong. It plagues people of all ages and can bring your life to a standstill. Exercises are the best solution that can help you beat this debilitating pain while improving your flexibility and range of motion. This article highlights some of the best exercises for knee pain.

Exercises for Knee Pain

Knee pain is not really the result of a single cause. While temporary knee pain caused by an injury normally fades away on its own, that severe on and off pain in the knee could be due to certain underlying causes that require treatment. Have a look at the best exercises for knee pain.

Hamstring curl

7 Easy Exercises for Knee Pain-Hamstring curl


  • Stand upright facing a wall and keep your feet hip-width apart. 
  • Lift your foot, bend down your knee, and bring up your heel toward the ceiling. Make sure to keep the upper body still. 
  • Stay in this posture for at least 15 seconds. 
  • Relax. Come back to your initial position.
  • Repeat the same with the opposite leg.

Leg extensions

7 Easy Exercises for Knee Pain-Leg extensions


  • Sit straight in a chair. 
  • Keep your feet hip-width apart. Ensure that they touch the floor.
  • Look straight, contract your thigh muscles, and extend one leg up as much as possible. While doing this, do not raise your buttocks off the chair. 
  • Stay in the same posture for a few seconds.
  • Relax. Come back to your initial position.
  • Repeat the same with the opposite leg.

Straight leg raises

7 Easy Exercises for Knee Pain-Straight leg raises


  • Lie down keeping one leg bent and the other one straight out in front of you.
  • Contract the quadriceps of the straight leg and slowly raise it up off the ground until it reaches the same height as the bent knee.
  • Stay in this posture for a few seconds.
  • Relax. Come back to the starting position.
  • Repeat the same knee strengthening exercise with the opposite leg.

Side leg raises

7 Easy Exercises for Knee Pain-Side leg raises


  • Lie down on your side keeping your legs stacked on top of each other. 
  • Clasp your head using one hand, and place the other hand on the ground.
  • Lift your top leg as much as you can. You should feel the stretch on the side of your hips.
  • Stay in this posture for 10 seconds.
  • Relax, lower your leg, and come back to your initial position.
  • Repeat the same with the opposite leg.

Calf raise

7 Easy Exercises for Knee Pain-Calf raise


  • Stand straight next to a wall and keep your feet shoulder-width apart. 
  • Lift your heels off the ground and make sure that you are standing on the balls of your feet.
  • Relax. Lower your heels and come back to your initial position.  

Quadriceps stretch

7 Easy Exercises for Knee Pain-Quadriceps stretch


  • Stand next to a wall and keep your feet shoulder-width apart.
  • Bend down one of your knees so that your foot goes up toward the glutes.
  • Hold your ankle and slowly pull it toward the glutes as much as you comfortably can.
  • Stay in this posture for at least 10 to 20 seconds.
  • Relax and return to your starting position.
  • Repeat this exercise for knee pain with the opposite leg.

Half squat

7 Easy Exercises for Knee Pain-Half squat


  • Begin in a standing squat position. Make sure to keep your feet shoulder-width apart. Place your hands on your hips for balance.
  • Look straight and squat down about 10 inches. 
  • Stay in this position for 10 seconds.
  • Relax. Stand up by pushing through your heels.

It is recommended to perform all these leg exercises to strengthen knee ligaments 2 to 3 sets of 10 repetitions. Stop doing them if you experience any pain or discomfort.

If you are struggling with intense knee pain, seek medical advice immediately. You can also consult a doctor online.

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Other Exercises for Knee Pain

Consider doing these low-impact exercises for knee pain that will put less stress on your joints.

  1. Swimming
  2. Tai chi
  3. Stationary cycling
  4. Water aerobics

Is Walking Good for Knee Pain?

If you think that walking will put extra pressure on your joints and make the knee pain worse, you are wrong. Walking helps to ease knee pain and sends more blood to your knee joints. By moving your knees, you are helping them maintain their function by mobilizing the joint fluid. It reduces the inflammation in your knees and improves the quality of life.

Here are some of the tips for walking with knee pain:

  • Choose softer and even walking surfaces
  • Build up your walking time
  • Walk when you experience a lower level of knee pain
  • Use walking poles to reduce joint fatigue

Will Exercise Make Your Knee Pain Worse?

If you are dealing with knee pain, then exercises can be considered as the perfect therapy. But, make sure that the exercises you choose are of the right kind. Straining your knees with some of the high-impact exercises or overdoing it could make your knee pain worse.

Lifestyle Tips to Prevent Knee Pain

Now that you know the different exercises for knee pain, try making some lifestyle changes to add more life to your knees.

  • Maintain a healthy weight

Obesity can take a toll on weight-bearing joints like knees. Keep your body weight under control by following a healthy diet rich in fruits, veggies, whole grains, and lean meats.

If you are wondering what to eat and what not to eat to reduce fat, you can check out our 7 day diet plan for weight loss.

  • Wear the right shoes

Shoes or sneakers that are too loose, too tight or lack support can very well put you at risk for knee pain or related injury.

  • Quit smoking and limit alcohol consumption

The use of tobacco products and alcohol can increase the risk of osteoporosis, a condition that can lead to joint pains. If you’ve got a smoking or drinking habit, quit them immediately. 

If you need any help regarding knee strengthening exercises or knee pain related issues, feel free to contact our expert doctors.


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