by 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
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
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*
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
Begin by sitting in an upright position with your back straight and your feet flat on the floor. Slowly bend your knee and, using both hands, gently pull your leg up towards your chest.
Focus on pulling your heel towards your buttocks while keeping your back tall. Hold the stretch for 2 seconds, feeling a comfortable stretch in your knee and thigh.
Then, return your knee to the starting position in a controlled manner and repeat this movement ten times.
This exercise helps improve flexibility and mobility in the knee joint, aiding in reducing stiffness and enhancing your range of motion over time.
Exercise 5: Standing Quadriceps Stretch*
Lie face down on a comfortable surface and loop a stretch strap around the foot of the leg you wish to stretch. Hold the strap securely and gently pull your foot toward your glutes until you feel a stretch in the front of your thigh.
Make sure to keep your pelvis pressed into the ground and your hips aligned to avoid arching your lower back.
Hold this position for 20-30 seconds, then release. Repeat 2-3 times on each leg.
*If you feel discomfort in your knee, adjust the strap to apply less tension or use a rolled-up towel under your knee for added support.
Exercise 6: Knee Flexion in Kneeling
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*
Stand upright with feet shoulder-width apart and a chair behind you. Slowly sit back, pushing your hips down and back, as if you are about to sit in the chair, until you feel a firm tension in the muscles around your knee.
Make sure to keep your chest lifted and your weight centered on your heels to maintain proper balance. Engage your core as you lower your body to protect your lower back.
Repeat 10-15 times twice a day for strength building and stability.
*Remember to keep your knees pointing forward as you lower your hips towards the chair, but don’t sit. Focus on controlling the movement to increase strength in your legs and knees while enhancing stability.
Exercise 8: Single-Leg Squats
Stand upright on the leg with the knee pain. Do five or ten single-leg squats, making sure to keep your torso upright and your knee tracking in line with your toes. Lower yourself slowly and with control, only going as low as feels comfortable.
If you need extra balance, lightly hold onto a chair or wall for support. This exercise strengthens the muscles around your knee and improves stability, which is key for reducing pain and preventing future injury.
So there you have it—eight exercises for knee pain relief to help assist you on your road to a swift and strong recovery. Stick with it, and you’ll start feeling more confident on your feet in no time!
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