7 Simple Knee Pain Exercises For Relief

7 Simple Knee Pain Exercises For ReliefDid you know that knee pain affects individuals of all ages? Over 50 million people, young and old, suffer from it daily.

However, there are some simple knee pain exercises that are perfect for those who are looking for a little knee pain relief.

Note – The first 3 knee pain exercises should be stopped immediately if your pain is too intense.

Mini Wall Squats

Exercise 5

Stand up straight with your back against a flat wall with your feet about 6 inches apart. Keep your head up and look forward so your spine stays aligned. Slowly and gently slide down the wall a few inches and hold it for 5 to 10 seconds. Slide back up the wall to a standing position and repeat several times. To learn the proper squat form watch the video at the bottom of the post.

Stair Step-Ups

Exercise 7

Stand by a stairway and place your right foot on the first step placing your left hand on the banister for balance. Slowly raise up onto your right foot so you are standing tall with both feet off the ground. Hold for 5 seconds and then step back down with your right foot. Repeat 5 times and then switch feet and start again.

Sit Up and Sit Down

Exercise 2

While sitting on a stable armless chair with your arms by your side and your feet firmly on the ground, stand up slowly until you are in a full upright position. Count 5 seconds and then slowly sit back down until you are in your original seated position. Repeat 5 times making sure that your knees never go past your toes.

Leg Flexes

Exercise 4

Take a seat on the floor with your legs together stretched out fully in front of you. Place both your hands behind you and on the floor for support. Slowly and steadily bend your left knee so that you are sliding your heel gently on the floor toward you until you can touch your knee. Hold this position for 5 seconds and then slide your foot back down until it is in its original stretched position. Repeat 5 times, switch legs and start again.

Experiencing pain when bending knees? Read our article to find out more about causes and proper exercises for pain relief.

Back and Forth Knee Rolls

Exercise 3

After laying flat on your back bend your knees with your feet on the floor and your arms by your side. While both knees are together, slowly move both legs to the left until you feel a slight stretch. Hold that position for 5 seconds and lift back up until you reach your original position. Repeat 5 times, switch legs and start again.

Hip Extensions

Exercise 1

Lie down with your stomach on a comfortable flat surface like an exercise mat or rug and place your hands under your chin. With your knees a few inches apart, slowly lift your left leg off the floor and hold for 3 to 5 seconds. Then slowly lower the leg back down. Repeat 5 times, switch legs and start again.

Leg Lifts

Exercise 6

Lie down on your left side on a comfortable flat surface like an exercise mat or rug. With your left hand placed on your head by your ear and your right hand in front of you on the floor for balance, slowly lift your leg upwards. Hold for 5 seconds and gently lower the leg back down. Repeat 5 times, switch sides and start again.

By repeating these 7 Simple Knee Pain Exercises daily, you will slowly decrease the pain in your knees and increase the joy and fun in your life.

What are some of the knee pain exercises you use for relief? Please comment below.

Proper Squat Form Video

Article last updated on January 7th, 2019, first published on January 28, 2013.

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