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Exercises to Relieve Knee Pain

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The knee is the largest joint in the body. People use it heavily every day as they walk, run, climb, or jump. As a result, it is also very prone to injury and pain. Knee Pain is a common complaint that affects people of all ages. Physical Therapy and braces can help with severe knee pain, but you can also relieve minor knee pains with simple exercises you can do at home. Exercising a knee can be difficult but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities. 

There are some stretching exercises that you can do to help your knee and they include Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.   


  • Lie down on the floor with the back flat.
  • Keep the left leg straight and bend the right leg slightly at the knee, bringing the foot closer to the body.
  • Bring the lower back down against the floor to help provide extra support during the exercise. Place a hand beneath the lower back to make sure that there is no space between the small of the back and the floor. If there is space for the hand, gently push the lower back down on top of the hand.
  • Slowly lift the left leg without bending the knee. Keep the toes pointed toward the ceiling.
  • Hold the left leg up for 5 seconds.
  • Slowly lower the leg back down to the floor. Do not put it down too quickly or let it drop.
  • Repeat two more times with the same leg.
  • Switch sides and repeat.


  • Stand with your back and hips flat against a wall.
  • Step both feet out about 24 inches away from the wall, while keeping the back and shoulders against it. Keep the feet no more than hip-width apart.
  • Slide the back down the wall slowly until the body is just above a normal sitting position.
  • Hold for 5 seconds and then slide back up.
  • Repeat.


  • Use a large, sturdy stool for this exercise
  • Step up onto the stool with the right foot and allow the left foot to follow behind. The left foot should not be on the stool but should hang behind it.
  • Keep your body weight on the right foot and hold for up to 5 seconds.
  • Slowly lower the left foot down and then follow it with the right foot.
  • Switch legs, stepping up with the left foot first.
  • Repeat.


  • With the feet close together, slowly bend over at the hips and extend the arms downward. Keep the legs straight but do not lock the knees.
  • Reach the fingers to the top of the toes and hold for 30 seconds.
  • Initially, it may not be possible to reach the toes. In this case, try to get the fingers as close as possible to the toes without causing pain.

Always reach out to your doctor or Physical therapist before starting any exercise.  

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