4 Exercises to Include in your Knee Pain Exercise Regimen

Knee pain is not limited to elders only. Anyone can experience knee pains at any age, though the causes may differ. In elders, knee pain is mostly due to arthritis but in young people, the reason for knee pain can be as simple as fatigue and overuse during sports or as complicated as injury and joint disorders. Regardless of the cause, one thing is certain that physical therapy is an effective treatment for knee pain. Knee physical therapy allows you to alleviate the pain through stretching exercises and build more muscle mass through strengthening exercises. Not only does physical therapy gets rid of existing pain but also prevents future episodes of knee pain. This article describes some exercises that people suffering from knee pain should include in their regular exercise regimen.

Straight Leg Raise

This is a stretching exercise, it helps relax the contracted muscles around the knee. Straight leg raise is perfect for immediate knee pain relief. Lie on your back and make sure to keep your legs and back straight to the ground. While bending both of your legs at knees, raise one leg and stretch it to the fullest. You should feel the back of your knee contracting. Keep the leg stretches for 10 seconds and repeat the same motion with other leg. Do at least 5 sets of this exercise in a regimen.


This exercise also helps in stretching the leg. Start by sitting on the ground with your knees bent. Place one foot on the knee of the other leg while supporting yourself with your hands. Now, twist your body in such a way that the knee of your raised leg touches the ground. Keep the position for 10 seconds and repeat with the other leg. Make sure to keep your balance while doing this. This exercise stretches the muscles in your leg as well as your torso and hips.

Hamstring Curls

Hamstring exercises have many variations that can help relieve any kind of pain. Hamstring curl is suitable for knee pain and really easy to perform. Stand up straight while keeping a support such as a table or a chair in front of you. Place your hands on the table and ensure that the height of the table corresponds with the length of your arms so that it does not strain your arms. Now, bend your leg backwards at the knee and try to touch your buttocks. This won’t happen at once but you can keep stretching your legs and extending the limit with each repetition. Hold the position for about 10-15 seconds and do at least 8 sets during regular exercise.

Knee Extension

Another easy exercise to stretch your knees and immediately relieve pain is the knee extension. You can do this exercise anywhere you are because all you need is a chair. Sit on any surface with your back straight while keeping your arms straight down by your sides. Lift your leg so that it is at the same level as your hips. Hold your leg extended in the air without any support for at least 8 seconds and repeat with the other leg. Do this exercise as often as you can.