The best exercises for knee pain target the quadriceps, hamstrings, and glutes. Top exercises include straight leg raises, wall squats, step-ups, and clamshells. Start gently and progress based on your physiotherapist's guidance to avoid aggravating the joint.
Direct Answer
The best exercises for knee pain strengthen the muscles that support the knee — particularly the quadriceps, hamstrings, and glutes — without putting excessive stress on the joint. Recommended exercises include straight leg raises, wall squats, step-ups, calf raises, and clamshells.
The best exercises for knee pain target the quadriceps, hamstrings, and glutes. Top exercises include straight leg raises, wall squats, step-ups, and clamshells. Start gently and progress based on your physiotherapist's guidance to avoid aggravating the joint.
Summary
Strengthening the muscles around the knee is one of the most effective ways to reduce pain and prevent future injury. Low-impact exercises like straight leg raises, step-ups, and mini squats build support without aggravating the joint.
Why Exercise Helps Knee Pain
Muscles act as shock absorbers for the knee joint. Strong quadriceps, hamstrings, and glutes reduce stress on the knee cartilage and ligaments. Exercise also increases blood flow, reducing inflammation and promoting healing.
Top 5 Exercises
- Straight Leg Raises: Lie flat, tighten thigh muscles, raise leg to 45 degrees. Hold 5 seconds. Repeat 10–15 times per leg.
- Wall Squat: Back against wall, slide down until thighs are parallel to floor. Hold 10 seconds.
- Step-Ups: Step onto a low step and back down. Repeat 10 times per leg.
- Clamshells: Lie on your side, raise top knee as high as comfortable. Repeat 15 times per side.
- Calf Raises: Stand on step edge, lower heel below step then raise on toes. Repeat 15–20 times.
