The pain in the knees is a frequent problem that affects people of all age groups. It could be due to arthritis, an injury from aging or excess body weight. It can also be caused by long hours of sitting and less movement. The knees are stiff and painful. They may cause discomfort when running, climbing stairs or even getting up from bed. The positive side is that regular exercises to relieve knee pain as well as gentle knee stretching to relieve pain will help you to regain flexibility, build muscles that support knees and ease discomfort.

If your pain continues or is intense, you must consult a doctor. In most cases, physical therapy for knee pain offers controlled relief and in cases of chronic or severe conditions, the top orthopedic surgeon can provide state-of-the-art treatment options. But before coming to that point, the following are 10 easy and efficient moves that you can perform safely at home.

10 Best Knee Pain Exercises to Try at Home

1. Heel and Calf Stretch

This is one of the simplest knee pain stretches. Stand with your back towards a wall and step one leg forward, keeping the other leg back. Put your back heel on the ground and then lean toward the side a little. Maintain it for 20-30 mins and then switch to the other leg. The stretch relaxes your calf muscles and eases tension in your knees which creates discomfort.

2. Quadriceps Stretch

Your thigh muscles are the primary support for your knees. Therefore, they are flexible.

 

  • Hold onto the wall or a chair to support your body.

  • Make a knee bend and bring your heel towards your hips.

  • Grab your ankle with both hands and stretch your front thigh.

Hold your leg in a fixed position for 20-30 seconds before switching to the other. This exercise will reduce the pressure on your knee joint and relieve your quad muscle 

3. Hamstring Stretch

Hamstring tightness is a common cause of stiff knees. For a stretch, lie on your back and place one leg on the floor. Hold the leg behind your thigh and lift up the other. Hold your leg as straight as you can. This will increase the flexibility of your knee which will help you perform basic tasks like walking and climbing

4. Half Squats

Half squats can be safe and strengthen your legs.

  • Stand with your feet at shoulder width apart.

  • You can bend your knees by lowering the body 8-10 inches.

  • Return to standing after a brief pause.

It strengthens your hips and quadriceps without putting too much stress on your knees.

5. Calf Raises

Your knees will be supported more by strong calves.

 

  • Stand with your feet hip-width apart.

  • As you rise, place your feet on the ball of your foot.

  • Lower yourself slowly back down.

 

Repeat this move 10-15 times. This exercise also improves balance.

6. Hamstring Curls

Standing, leaning on a chair to support yourself. Bring your heel to your hips and bend your knee. Repeat the exercise, slowly returning it to its normal position. Then turn to the other side. This exercise will tone the back of the thighs which helps to stabilize the knee.

7. Leg Extensions

  • Sit with your back straight in a chair that is stable and strong.

  • Place both feet on the ground.

  • Slowly raise the leg until it is straight.

  • Your toes should be pointing up and the heel or back of your shoe should be facing outward.

  • Hold for 2–3 seconds.

  • Slowly lower the leg

  • Do the same with the other leg

  • Repeat 10–12 times per leg.

8. Straight Leg Raises

  • Lie on your back.

  • Bend one knee and have the other leg straight.

  • Lift the straight leg slowly to the height of the bent knee.

  • Hold for 2–3 seconds.

  • Lower the leg slowly.

  • Repeat with the other leg.

 

This is okay if bending your knees is painful and strengthens your thigh muscles.

9. Side Leg Raises

  • Lie on your back with both legs on top of one another.

  • Maintain the straightness and stability of your lower leg.

  • Lift the upper leg slowly.

  • Hold at the top for a second.

  • Lower the leg back down slowly.

  • Switch sides and repeat.

 

This exercise strengthens your outer thighs, hips and knees while reducing knee strain.

10. Prone Leg Raises

Lie on your back with both legs straight. Hold the straight leg for a few moments before you lower it. Change sides. It will help you to reduce the strain on your knees by targeting the glutes and hamstrings.

FAQs About Knee Pain Exercises

1. How long will it take to notice results?

Most individuals experience relief within 4–6 weeks if they exercise regularly with these knee pain exercises. The duration varies depending on the cause and intensity of your pain.

 

2. Are these exercises safe for arthritis?

Gentle knee exercises and stretches are good for arthritis patients. Exercises help your knees feel less stiff and move more easily. Start slowly and start doing it more over time.

 

3. What exercises should I not do with knee pain?

High impact exercise such as running on a hard surface, jumping or deep squats can make your pain worse.

 

4. When do I visit a doctor rather than exercising at home?

If you have extreme pain, swelling does not go down, or walking gets more difficult, don't exercise any longer and see a specialist. Professional physical therapy of knee pain or consulting the top orthopedic surgeon in Gurgaon is the best move in such a situation.

Conclusion

Gentle stretching and exercises will help ease the pain. Regularly performing these movements can help to reduce stiffness and strengthen your knees, improving your ability move without pain in everyday life.

If the pain continues, worsens or gets swollen without going down, you should seek professional help. Physical therapy can be used to treat knee pain safely. Dr. Yugal is the best orthopedic surgeon in Gurgaon with over 14 years of experience who can provide the correct treatment.