Simple Strengthening Exercises For Knee Pain

Email to Your Friends

Knees are most susceptible to injury from every day wear and tear. This could result in hurting your mobility and ease with which you move. Wall- slides, Step-ups, Hamstring curls, Bent- leg raises, Straight-leg lifts relieve knee pain. These are simple exercises which do not involve any fancy gym equipment. Follow these exercises as per directions for knee-pain relief.

Curejoy Expert Dipti Mothay Explains:

Knees are the most commonly injured joints in the body. Simple, everyday wear and tear can end up hurting your mobility. Knee strengthening exercises are one of the best ways to avoid injuries and to treat knee pain.

Exercises to relieve knee pain:

Wall slide

Leaning with your back against a wall; bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.

Hamstring curls

Face and hold onto the back of a chair. Lift your right foot and move it up toward your backside, but don’t go further than a 90-degree angle (your legs will be in the shape of the number four). Hold for three to five seconds, lower the leg, repeat, and switch sides. Be sure to keep your knees close together.

Bent-Leg Raises

Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 repetitions on each leg.

Straight-leg lifts

Lying on your back, keep one leg bent and the other one straight. Lift the straight leg a few inches off the floor while tightening your thigh muscles. Hold for about five seconds in the air, lower it slowly, and then repeat on the other side. Try to avoid jerky motions, and don’t arch your back.


Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. Start with 1 minute, then slowly start building up the time.



Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Email to Your Friends