Knee pain is a common issue that affects everyone, from athletes and active adults to seniors and sedentary people. Whether it’s from injury, arthritis, overuse or poor alignment, knee discomfort can limit your mobility, reduce your independence and impact your overall quality of life.
Luckily there are safe and effective exercises that can reduce knee pain, strengthen supporting muscles and improve flexibility and range of motion. When done consistently and correctly these exercises can help you take control of your body and get back to your favourite activities.
In this article we’ll look at the best exercises to improve knee mobility and tips to manage discomfort safely.
What is Knee Pain
The knee is a complex joint made up of bones, cartilage, ligaments, tendons and muscles. Because it carries a significant amount of your body weight and allows for a wide range of movement it’s prone to strain and injury.
Common causes of knee pain:
- Osteoarthritis or rheumatoid arthritis
- Tendonitis or bursitis
- Ligament injuries (e.g. ACL or MCL tears)
- Meniscus tears
- Patellofemoral pain syndrome
- Overuse from repetitive activities like running or squatting
Before starting any new exercise routine it’s always a good idea to consult with a healthcare provider or physical therapist to rule out any serious conditions and make sure the exercises are suitable for your situation.
Exercise and Knee Pain
Contrary to popular belief resting too much can actually make knee pain worse. Prolonged inactivity can lead to muscle weakness, joint stiffness and increased discomfort over time.
Gentle, low-impact exercises that focus on mobility, flexibility and strength can:
- Increase blood flow to the joint
- Strengthen supporting muscles like the quads and hamstrings
- Improve range of motion
- Reduce stiffness
- Prevent further injury
Let’s look at specific exercises for knee health.
Best Exercises for Knee Mobility and Pain Relief
These exercises are gentle and beginner friendly. Move slowly and stop if you feel sharp or intense pain.
1. Heel Slides
Heel slides are a great way to gradually improve knee flexion without putting too much pressure on the joint.
How to do it:
- Lie on your back with your legs straight.* Slowly slide one heel towards your glutes, bending the knee as much as is comfortable.
- Hold for a few seconds, then slide it back out.
- Repeat 10–15 times on each leg.
This exercise stretches the knee and surrounding muscles and improves range of motion.
2. Straight Leg Raises
This exercise strengthens the quadriceps (front thigh muscles) which support the knee.
How to do it:
- Lie on your back with one leg bent and the other straight.
- Tighten your thigh muscles and slowly lift the straight leg a few inches off the ground.
- Hold for 3–5 seconds, then lower it slowly.
- Repeat 10–15 times on each leg.
Start with one set and increase as you get stronger.
3. Calf Stretch
Tight calves can contribute to knee pain by changing alignment and walking mechanics.
How to do it:
- Stand facing a wall and place your hands on it.
- Step one leg back and press the heel into the floor.
- Keep your back leg straight and bend your front knee.
- Hold the stretch for 20–30 seconds.
- Repeat 2–3 times on each side.
This stretch releases tension in the lower leg and supports good movement and posture.
4. Hamstring Curls
Hamstring curls strengthen the back of the thighs which support the knee joint.
How to do it:
- Stand behind a sturdy chair for balance.
- Slowly bend one knee, bringing your heel towards your glutes.
- Hold for a few seconds, then lower the leg.
- Do 10–15 reps on each leg.
You can increase resistance over time by adding ankle weights.
5. Quad Stretch
Tight quads can pull on the kneecap and cause discomfort.
How to do it:
- Stand tall and grab one ankle behind you, keeping knees together.
- Gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
- Hold for 20–30 seconds, then switch sides.
Use a wall or chair for balance if needed.
6. Seated Knee Extensions
A low-impact way to strengthen the quads and improve joint mobility.
How to do it:
- Sit in a sturdy chair with your feet flat on the ground.* Slowly straighten one leg in front of you and hold for 5 seconds.
- Lower it back down and switch sides.
- Repeat 10–15 times per leg.
Do this multiple times a day if you sit often.
Tips
To get the most out of your exercises:
- Warm up first: A short walk or some light stretching helps.
- Move slowly: Don’t jerk or bounce.
- Be consistent: 3–5 times a week is better than occasional.
- Listen to your body: Mild soreness is okay, but sharp or increasing pain is not. Modify or stop if it hurts.
- Add other low-impact activities: Swimming, biking and walking can complement your knee exercises.
When to Seek Help
While exercise can help with mild to moderate knee pain, some symptoms need medical attention:
- Sudden swelling or instability
- Locking or catching of the knee
- Pain that lasts more than a few weeks
- Visible deformity or can’t bear weight
A physical therapist can create a customized plan for you and in some cases, imaging or further treatment is needed.
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