Top 10 Knee Exercises for Pain: How to Keep Moving Without Making It Worse
A closer look at knee pain and exercise patterns reveals an important insight—staying active is key, but performing the right exercises makes all the difference. Individuals who focus on knee-strengthening exercises and gentle stretching often experience improved mobility and less discomfort. In contrast, avoiding movement can lead to increased stiffness and more knee pain over time.
The key is strengthening the knee joint, improving range of motion, and activating the thigh muscles without causing pain. Exercises like straight leg raises and calf raises are especially helpful. Here, we’ll cover 10 effective exercises to help you stay active without making knee pain worse.
Key Takeaways:
- Knee exercises for pain help strengthen the knee joint, improve range of motion, and reduce discomfort.
- Stretching exercises, like hamstring stretch and quadriceps stretch, loosen tight muscles and prevent stiffness.
- Knee strengthening exercises, such as straight leg raises and calf raises, support stability without causing pain.
- Low-impact activities, including water aerobics and cycling on a stationary bike, keep you active without putting excess strain on the knees.
- When knee pain persists despite exercise, Genicular Artery Embolization (GAE) is a non-surgical option that reduces inflammation and improves mobility.
Best Knee Exercises for Pain Relief and Strength
Knee pain can come from overuse, injury, arthritis, or weak muscles around the knee joint. While resting might seem like the best option, staying still often leads to tight muscles, stiffness, and reduced range of motion—making the pain worse over time.
Knee exercises for pain, like gentle stretching and strengthening movements, can help relieve knee pain and improve flexibility. Movements such as straight leg raises, hamstring stretches, and calf raises support the knee joint and surrounding muscles.
Before beginning any exercise program, it is strongly recommended to consult with a healthcare professional or physical therapist to ensure the exercises are appropriate for your condition.
A. Lower-Body Stretches to Loosen Tight Muscles
Stretching can help loosen tight muscles, improve range of motion, and keep the knee joint moving smoothly. This can make daily activities easier and reduce discomfort over time.
Before starting, spend 5 to 10 minutes warming up with light movement. Walking, cycling on a stationary bike, or using an elliptical machine can help get blood flowing and prepare your thigh muscles, calf muscles, and knee joint for stretching.
After warming up, go through these gentle stretching exercises before and after knee strengthening exercises. Aim to do them four to five times a week for the best results.
1. Calf Stretch Against a Wall
Tight calf muscles can put extra strain on the knee joint, making it harder to move without causing pain. Stretching the calves regularly can help improve range of motion and reduce pressure on the knees.
- Stand shoulder width apart facing a wall, placing one foot about a step behind the other leg.
- Keep your back leg straight and your front knee bent, pressing your hands against the wall.
- Slowly lower your back heel toward the floor until you feel a stretch in your calf muscles.
- Hold for 20–30 seconds, then switch legs.
- Repeat two to three times per leg.
2. Standing Quadriceps Stretch
Stretching the quadriceps muscles can help keep the knee joint stable and improve range of motion, especially if you have sore knees or tight muscles. This stretch is simple but effective.
- Stand shoulder width apart, using a wall or chair for balance if needed.
- Bend your left leg, bringing your left foot toward your glutes.
- Grab your left foot with your left hand, keeping your knee bent and thigh muscles engaged.
- Slowly raise your foot until you feel a gentle stretch in your quadriceps muscles.
- Hold for 20–30 seconds, then switch legs.
- Repeat two to three times per leg.
3. Seated Hamstring Stretch
Tight hamstrings can pull on the knee joint, making movement uncomfortable. This stretch helps lengthen the hamstring muscles, improving flexibility and reducing tension in the thigh muscles.
B. Strengthening Moves to Support Your Knees
Stretching can help loosen tight muscles, improve range of motion, and keep the knee joint moving smoothly. This can make daily activities easier and reduce discomfort over time.
Before starting, spend 5 to 10 minutes warming up with light movement. Walking, cycling on a stationary bike, or using an elliptical machine can help get blood flowing and prepare your thigh muscles, calf muscles, and knee joint for stretching.
After warming up, go through these gentle stretching exercises before and after knee strengthening exercises. Aim to do them four to five times a week for the best results.
1. Calf Stretch Against a Wall
Tight calf muscles can put extra strain on the knee joint, making it harder to move without causing pain. Stretching the calves regularly can help improve range of motion and reduce pressure on the knees.
- Stand shoulder width apart facing a wall, placing one foot about a step behind the other leg.
- Keep your back leg straight and your front knee bent, pressing your hands against the wall.
- Slowly lower your back heel toward the floor until you feel a stretch in your calf muscles.
- Hold for 20–30 seconds, then switch legs.
- Repeat two to three times per leg.
2. Standing Quadriceps Stretch
Stretching the quadriceps muscles can help keep the knee joint stable and improve range of motion, especially if you have sore knees or tight muscles. This stretch is simple but effective.
- Stand shoulder width apart, using a wall or chair for balance if needed.
- Bend your left leg, bringing your left foot toward your glutes.
- Grab your left foot with your left hand, keeping your knee bent and thigh muscles engaged.
- Slowly raise your foot until you feel a gentle stretch in your quadriceps muscles.
- Hold for 20–30 seconds, then switch legs.
- Repeat two to three times per leg.
3. Seated Hamstring Stretch
Tight hamstrings can pull on the knee joint, making movement uncomfortable. This stretch helps lengthen the hamstring muscles, improving flexibility and reducing tension in the thigh muscles.
Weak thigh muscles and calf muscles can put extra strain on the knee joint, leading to knee pain and stiffness. Adding knee strengthening exercises can help relieve knee pain and improve range of motion. Movements like straight leg raises, hamstring curls, and step-ups build strength and stability. Try these strengthening exercises to support your knees.
4. Mini Squats (gentler than full squats but effective)
Strong thigh muscles help stabilize the knee joint and reduce strain during movement. Mini squats are a great way to build strength without causing pain, making them a safer option for sore knees.
- Stand shoulder width apart, keeping your feet flat and toes pointing straight ahead.
- Slowly bend your knees and lower your body just a few inches, keeping your back straight.
- Hold for a second, then slowly raise yourself back to the starting position.
- Make sure your knees stay behind your toes to avoid extra strain.
- Repeat 10–15 times, gradually increasing as your strength improves.
5. Toe Raises for Calf Strength
Strong calf muscles help absorb shock and support the knee joint during walking and standing. Toe raises improve stability and reduce the risk of knee pain from weak lower-leg muscles.
- Stand shoulder width apart, keeping your feet flat on the floor.
- Slowly lift your heels off the ground until you’re on your toes.
- Pause for a moment, then gently lower your heels back to the ground.
- To increase difficulty, try this exercise on one foot at a time.
- Repeat 10–15 times, adding more as your leg muscles get stronger.
6. Hamstring Curls for Knee Stability
Weak hamstrings can make the knee joint less stable, increasing the risk of injury and knee pain. Hamstring curls help strengthen these muscles.
- Stand with feet shoulder width apart, using a chair or wall for balance.
- Slowly raise one bent knee, bringing your heel toward your glutes.
- Hold for a second, keeping your thigh muscles engaged.
- Lower your foot slowly until it reaches the starting point.
- Repeat 10–15 times per leg, gradually increasing reps as your strength improves.
7. Seated Leg Extensions (great for strengthening the knee joint)
Weak thigh muscles can make everyday movements harder and put extra strain on the knee joint. Seated leg extensions help build strength while keeping knee pain to a minimum.
- Sit in a sturdy chair with your feet flat on the floor and knees at a 90-degree angle.
- Slowly lift one leg straight, keeping your foot flexed.
- Hold for a few seconds, then slowly lower back to the starting position.
- Switch legs and repeat.
- Perform 10–15 reps per leg, gradually increasing as your knee strengthening exercises improve.
8. Straight-Leg Lifts for Quads
Strengthening the quadriceps muscles helps stabilize the knee joint and improve range of motion. Straight-leg raises are a great option for those with sore knees or difficulty bending the knee.
- Rest on your back, keeping one leg extended and the other knee bent.
- Engage your thigh muscles and slowly lift the straight leg about 12 inches off the ground.
- Stay in position for a few seconds, then gently lower it back down.
- Repeat on the other leg.
- Aim for 10–15 reps per leg, increasing as your leg muscles get stronger.
9. Side-Lying Leg Lifts for Hip and Knee Support
Strong hip and thigh muscles help take pressure off the knee joint. Side-lying leg lifts improve stability and reduce the risk of knee pain from weak supporting muscles.
- Lie on your side, keeping your legs straight and stacked on top of each other.
- Engage your thigh muscles and slowly raise your top leg about 12 inches.
- Stay in place for a second, then lower it back down with control.
- Switch sides and repeat.
- Perform 10–15 reps per leg, adding more as you build strength.
10. Reverse Leg Raises to Strengthen the Back of Your Legs
The muscles at the back of the thigh and calf help stabilize the knee joint and improve range of motion. Reverse leg raises focus on these muscles while keeping stress off the knees.
- Lie on your stomach with your legs extended and arms at your sides.
- Engage your thigh muscles and slowly lift one leg straight off the ground.
- Pause for a few seconds, then gently lower back down.
- Repeat with the other leg.
- Aim for 10–15 reps per leg, increasing as your knee strengthening exercises progress.
C. Low-Impact Activities to Keep You Moving
Staying active with knee pain can feel challenging, but avoiding movement often makes things worse. Low-impact activities help strengthen the knee joint, improve range of motion, and keep thigh muscles engaged without causing pain. These exercises are easy on sore knees while still keeping the body in motion.
- Water Aerobics. Exercising in water reduces stress on the knee joint while working all the muscles. The natural resistance of water helps improve range of motion and build strength without excessive strain.
- Cycling on a Stationary Bike. This movement strengthens leg muscles and improves circulation without putting too much pressure on the knees. Keeping a straight leg during the pedaling motion can help with flexibility and knee stability.
- Walking on Even Surfaces. Uneven terrain can make knee pain worse, but walking on flat surfaces supports mobility and helps relieve knee pain. Start slowly, keep your feet shoulder width apart, and focus on smooth, controlled steps.
How to Manage Knee Pain While Staying Active
Staying active with knee pain is achievable, but it’s important to know when to modify your routine. Some movements may place excessive strain on the knee joint, resulting in tightness, swelling, or discomfort. If an exercise begins to cause pain, making minor adjustments can help protect your knees while allowing you to remain active.
- Reduce the Range of Motion. If bending too far worsens knee pain, shorten the movement. For example, try mini squats instead of deep squats or keep a leg straight during knee exercises like straight leg raises.
- Slow Down and Focus on Control. Moving too fast can strain the thigh muscles and increase discomfort. Slowly lift and lower during each movement, keeping the focus on smooth, controlled repetitions.
Use Support When Needed. Holding onto a chair or railing can improve stability during step-ups, leg lifts, or calf raises, reducing the risk of losing balance and putting excess pressure on the knee joint.
When Knee Exercises Aren’t Enough
Knee exercises for pain can help strengthen the knee joint and improve range of motion, but they may not be enough for persistent or severe pain. If discomfort continues despite consistent stretching exercises and knee strengthening exercises, it may be time to seek medical advice.
Here are the signs when to seek professional help:
- Severe pain that doesn’t improve
- Swelling that won’t go down
- Difficulty bearing weight
- Limited range of motion
- Clicking, popping, or locking sensation
- Pain that wakes you up at night
Methods for Treating Chronic Knee Pain
When knee pain affects daily activities and doesn’t improve with exercise programs, medical intervention may be needed. Treatment options range from conservative approaches to advanced procedures for long-term relief.
- Physical Therapy. A physical therapist can develop a customized exercise program to strengthen the muscles around the knee, improve flexibility, and reduce discomfort.
- Pain Medications. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help relieve knee pain, but long-term use should be monitored by a doctor.
- Knee Injections. Corticosteroid injections provide temporary relief by reducing inflammation, while hyaluronic acid injections help lubricate the knee joint for smoother movement.
- Genicular Artery Embolization (GAE). A non-surgical procedure that reduces knee inflammation by blocking specific arteries responsible for excess blood flow. Many patients turn to GAE when physical therapy and medications no longer work.
- Arthroscopic Surgery. A minimally invasive surgical option where a doctor uses a small camera to repair cartilage, ligaments, or remove loose fragments inside the knee.
- Total or Partial Knee Replacement. In severe cases, knee replacement surgery may be recommended to replace damaged parts of the knee joint with artificial components.
If knee pain continues despite strengthening exercises, physical therapy, or conservative treatments, consulting a healthcare professional can help determine the best treatment for long-term relief.
Find out if you are a candidate
A Smarter Approach to Chronic Knee Pain Relief
Living with knee pain can make everyday activities more challenging, but there are effective solutions beyond exercise and medication. When traditional methods no longer provide relief, it’s important to explore advanced treatment options that target the root cause of knee joint pain.
At KneePain360, we specialize in innovative, non-surgical solutions like Genicular Artery Embolization (GAE) to help reduce inflammation and improve mobility. Our experienced team is committed to finding the right treatment plan for you, connecting you with top specialists in your area. If you’re ready to take the next step toward lasting relief, we’re here to help you stay active and pain-free.
Exercise for Knee Pain FAQs
Yes, the right knee exercises for pain can help relieve knee pain by strengthening the muscles around the knee and improving range of motion. Knee strengthening exercises like straight leg raises and calf raises support the knee joint and reduce strain. However, if knee pain worsens or does not improve, it’s best to consult a healthcare professional for guidance.
Low-impact knee exercises that build strength without causing pain are best, such as straight leg raises, hamstring stretches, and step-ups. Stretching exercises improve flexibility, while strengthening exercises help stabilize the knee joint. A physical therapist can recommend the best treatment based on your specific needs.
Not moving is one of the biggest mistakes when dealing with knee pain, as it can lead to tight muscles and reduced range of motion. Regular knee exercises for pain, like straight leg raises and calf raises, help keep the knee joint mobile and strong. Avoiding movement for too long can make sore knees feel worse over time.
If knee pain persists despite stretching exercises, strengthening exercises, and physical therapy, it may be time to explore other options. Genicular Artery Embolization (GAE) is a non-surgical procedure that helps relieve knee pain by improving blood flow and reducing inflammation. Many patients consider GAE when conservative treatments are no longer effective in managing their symptoms.