exercises for knee pain relief

8 Dead Simple Exercises for Knee Pain Relief [Updated 2022]

The following exercises for knee pain relief are taken from Treat Your Own Knee by Robin McKenzie, a New Zealand-born Physiotherapist whose McKenzie Method is currently the most studied diagnostic treatment system for back pain.

This exercise program will allow you to treat your knee pain and regain pain-free movement.

Important Note: For optimal knee pain relief, it’s recommended to do the following stretches ten times every two hours until you go to bed.

Exercise 1:  Active Knee Extension in Sitting

exercises for knee pain relief

Start by sitting upright in a chair with your feet flat on the floor.

Slowly lift the foot of your painful knee and straighten your leg until you feel your quadriceps (thighs) contract.

Hold for 2 seconds and then return your foot to the starting position.

Repeat ten times.

 

Exercise 2:  Knee Extension in Sitting

exercises for knee pain relief

Sit in a chair and place the heel of the painful knee on a chair or stool of similar height with your knee slightly bent and toes are pointing up.

With a relaxed knee, slowly straighten your leg.

Hold for 2 seconds, and return your knee to the starting position. Repeat ten times.

Now reach forward with both hands and place them just above your knee.

Slowly push down and straighten your knees with your hands until you feel a slight stretch behind the knee.

Hold for 2 seconds and return to the starting position. Repeat ten times.

*Helpful Tip: Remember to move just into the pain and then release the pressure.

Exercise 3:  Knee Extension in Standing*

exercises for knee pain relief

Stand upright and place the heel of your painful knee on a low step, stool, or on the floor.

Slowly reach forward with both hands, placing them just above your knee.

Slowly push down and straighten your knees with your hands until you feel an excellent knee stretch.

Hold for 2 seconds and return to the starting position. Repeat ten times.

*If your pain is on the inside of the knee, rotate your foot outward while doing this knee extension exercise. Likewise, if your pain is on the outside of the knee, rotate your foot inward while doing this knee extension exercise.

Exercise 4:  Knee Flexion in Sitting

exercises for knee pain relief

Begin by sitting in an upright position.

Slowly bend your knee and, with both hands, pull your leg up towards your chest.

Pull your heel towards your buttocks and hold for 2 seconds.

Then return your knee to the starting position and repeat ten times.

Exercise 5:  Standing Quadriceps Stretch

exercises for knee pain relief

Stand upright and place the heel of your painful knee on a chair or stool. If you need, hold onto the chair for balance.

Slowly lean forward and push your buttock towards your heel until you feel an excellent knee stretch.

Hold for 2 seconds and repeat ten times.

*If this exercise is uncomfortable, try placing a rolled-up hand towel behind the knee, and this should relieve the discomfort.

Exercise 6:  Knee Flexion in Kneeling
exercises for knee pain relief

Start kneeling on all fours with a cushion underneath your knees for support.

Slowly kneel back on your heels until you feel a firm stretch in your knees.

Hold this position for 2 seconds, and repeat 6 to 10 times.

Now do the stretch again, but this time lift your hands off the floor and sit on your heels.

Hold for 2 seconds, then return to the starting position.

Repeat ten times.

Exercise 7:  Chair Squats*

exercises for knee pain relief

Stand upright with feet shoulder-width apart and a chair behind you.

Slowly sit back until you feel a firm tension in the muscles around your knee.

Repeat 10-15 times twice a day.

*Remember to keep your knees pointing forward as you lower your hips towards the chair, but don’t sit.

Exercise 8:  Single-Leg Squats

exercises for knee pain relief

Stand upright on the leg with the knee pain, Do five or ten single-leg squats, being sure to keep your torso upright and your knee about level with your toes.

So there you have it – eight exercises for knee pain relief to help assist you on your road to a swift recovery.

You might also be interested in:

8 Better Posture Exercises To Do At Work While Standing

5 Hand and Wrist Exercises You Can Do At Your Desk

4 Best Neck Stretches for Tension Headaches

In Category: Knee Pain

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