Knee Pain Exercises (2019)

Here is a list of the exercises I like for knee pain. Some are for beginners and some are a little more advanced. These specific exercises help to strengthen the muscles surrounding the knee.

Home Strengthening Exercises for Knee Pain

7 Best Home Stretches for Knee Pain

  1. Lunging Hip Flexor Stretch

If the hips become tight, your body will compensate and overwork the quads, which puts pressure on the knees. This stretch will open up the hips.

  • Kneel on one knee. Place the opposite foot flat in front of you, front thigh parallel to the floor.
  • Lean forward, stretching your hip toward the floor.
  • Tighten your butt; this will allow you to stretch your hip flexor even more.
  • Reach up with the arm on the same side as the knee on the floor. This will help deepen the stretch.
  • Switch sides and repeat.

  2. Figure Four Stretch

Tight glutes can also cause the quads to take too much impact, consequently putting more pressure on the knees. It can also cause back pain and pain down the leg. Avoiding tightness in the glutes will help them activate, taking the brunt of the work off your other smaller muscles down the chain.

  • Lie on your back.
  • Cross your left foot over your right quad, and bend your right knee.
  • Hold the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Switch sides and repeat.
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3. Standing Hamstring Stretch

The hamstrings help support the hips and knees. It’s common that a knee injury is caused by a hamstring strain, so it’s very important that the hamstrings are staying loose and mobile to help prevent strains.

  • Stand on your right foot with your left foot in front of you, heel on the floor, toes up.
  • Hinge forward at your hips and bend your right knee as you sit back a bit.
  • As you bend your right leg, keep your left leg completely straight with your weight on the edge of your heel.
  • You should feel this stretch in the hamstring of the straightened leg.
  • Switch sides and repeat.

4. Calf Stretch

Tight calves will put pressure on the back of your knee. This can also put pressure on your feet and contribute to injuries like plantar fasciitis.

  • Stand in front of a wall with one leg straight behind you and the other in front of you, slightly bent.
  • Place your hands on the wall and push against it.
  • Keep your back leg straight, heel planted on the floor.
  • You should feel this in the calf of your back leg.
  • Switch sides and repeat.

5. Quad Stretch

The tighter the quad is, the more pressure there’s going to be on your patella, which is the kneecap. Tight quads can cause pain that feels like it’s coming from behind the kneecap.

  • Lie on one side.
  • Keep the bottom leg straight and bend the top knee so your foot is by your butt.
  • Hold the top foot with your hand, pulling it toward your butt.
  • You should feel this stretch in your quad.
  • Keep your hips stable so you’re not rocking back as you pull.
  • Switch sides and repeat.

6. Kneeling Quad Stretch

This stretch will also help loosen up the quads and take tension off the knees and hips:

  • Kneel on one knee with the opposite foot flat in front of you.
  • Grab your back foot and pull it in toward your butt.
  • Switch sides and repeat.

7. Side Lunge

This stretch works the adductors, the muscles on the inside of your thighs that help stabilize your hips. Tight adductors can cause instability in your hips and pelvis, and ultimately your knees.

  • Lunge out to one side, bending the knee and keeping the opposite leg straight.
  • Try to keep the foot of your straight leg on the floor as much as as you can.
  • Place your fingertips on the floor in front of you to balance if you need it.
  • You should feel this stretch in your hips and inner thighs.
  • Switch sides and repeat.

Published by Dr. Jase

Thanks for visiting. More about me...I wanted to be a doctor as long as I can remember. My passion is and always will be to help people solve their health problems and inspire them to be better versions of themselves. I completed my undergrad at Michigan State University where I studied Physiology. It was there I shadowed in a local hospital, talked to scientists, counselors, medical doctors and chiropractors. After much consideration I attended Life University in Atlanta, GA. Prior to attending Life U I had never been to a chiropractor. All I knew is they help peoples' spines. Shortly after attending I received my first adjustments. Previously, it was ingrained in my head that pain was normal and to ignore it. As part of the process at Life U you are assigned a student intern that is learning to adjust people. Little did I know their learning experience on my spine would be my miracle. At 26, I've had constant shoulder pain since my days on the high school football team. I was 100 percent convinced I'd have to live with it forever. After being under care for a few weeks things started to change and shortly thereafter my pain was gone. Besides the knowledge in joint pain and spinal adjustments I became well-versed in other aspects of holistic care like diet, exercise, and other chronic disease processes that can be reversed via lifestyle. I love to teach and like to be creative so starting a blog, youtube channel and instagram profile check all my boxes for what makes me happy as a person. Other accolades: I became the go to chiropractor in the Atlanta area for athletes and families. The Atlanta Blaze MLL (professional lacrosse) team brought me on to be their team chiropractor. 2015 Nationally Qualifed NPC Men's Physique Competitor I also did some modeling and even acted in a few commercials for fun.