As the weather warms up and the days grow longer, more and more people are eager to spend time outside walking, hiking, or returning to their favorite outdoor activities. But if knee pain has been holding you back, you’re not alone. With increased movement often comes increased discomfort, especially for those with stiff or achy joints.
The good news? You don’t have to give up your active lifestyle. In fact, the right movement can be one of the most powerful tools for managing discomfort and regaining confidence in your knees.
In this blog, we’ll cover the best exercises for knee pain relief to help you feel stronger, more mobile, and ready to enjoy the great outdoors again.
Why Movement Matters for Knee Discomfort
Many people think the solution to knee discomfort is rest. While rest is important during acute flare-ups or injury, long-term inactivity can actually make things worse. Prolonged rest weakens the muscles around your knee, limits flexibility, and reduces joint stability. The key is to keep moving – but to move wisely.
The best exercises for knee pain relief are designed to improve strength, flexibility, and mobility in a way that supports the joint without overloading it. Whether you’re experiencing discomfort from arthritis, overuse, or an old injury, these movements can help you return to walking trails, yardwork, or pickleball with ease.
Best Exercises for Knee Pain Relief
Let’s explore some of the top exercises you can start today to help support your knees and ease discomfort. Be sure to check with a qualified physical therapist before beginning any new exercise routine.
1. Heel and Calf Stretch
This stretch helps loosen tight calves and improve ankle flexibility, which reduces stress on the knees.
How to Do It:
- Stand facing a wall with one foot in front of the other.
- Keep your back leg straight and your front leg bent.
- Press your back heel into the floor.
- Hold for 30 seconds, then switch sides.
2. Straight Leg Raise
Great for strengthening your quadriceps without bending your knee.
How to Do It:
- Lie on your back with one leg bent and one straight.
- Tighten your thigh muscle and slowly raise the straight leg to the height of the bent knee.
- Hold for 3-5 seconds, then slowly lower.
- Repeat 10-15 times per leg.
3. Wall Sits
This builds endurance in the quads and glutes, which are essential for knee support.
How to Do It:
- Stand against a wall and slide down as if you’re sitting in a chair.
- Keep knees aligned over your ankles.
- Hold for 15-30 seconds to start.
- Repeat 2-3 times.
4. Hamstring Curls
Strengthening the hamstrings takes pressure off the front of the knee.
How to Do It:
- Stand and hold the back of a chair.
- Slowly bend one knee, bringing the heel toward your glutes.
- Hold for a few seconds and lower slowly.
- Repeat 10-15 times per leg.
5. Step-Ups
This functional movement mimics real-world activity like walking up stairs or hills.
How to Do It:
- Use a step or low bench.
- Step up with one foot, then bring the other foot up.
- Step back down and repeat 10 times per leg.
- Keep movement slow and controlled.
6. Bridge Pose
This targets the glutes and core, which contribute to overall leg and knee stability.
How to Do It:
- Lie on your back with knees bent and feet flat.
- Tighten your core and lift your hips toward the ceiling.
- Hold for a few seconds, then lower slowly.
- Repeat 10-15 times.
Tips for Getting the Most Out of Your Exercise Routine
- Start Slowly: Especially if you’ve been inactive, ease into any new routine to avoid flare-ups.
- Warm Up First: A few minutes of light movement (like walking) gets your joints ready.
- Stay Consistent: The best results come from doing these movements regularly – aim for 3-5 days per week.
- Listen to Your Body: If something doesn’t feel right, modify or stop the exercise and consult a physical therapist.
When to Seek Professional Help
If you’ve tried these exercises and your discomfort continues or worsens, or you’re unsure about how to do them correctly, a licensed physical therapist can help. They can assess your movement, identify the root cause of your discomfort, and create a personalized plan that works for your lifestyle.
Working with a professional is especially important if your knee discomfort is limiting your ability to walk, climb stairs, squat, or get back to your favorite activities.
Take the First Step Toward Relief Today
If knee discomfort has been holding you back from enjoying the outdoors, it’s time to do something about it. The best exercises for knee pain relief can be a powerful part of your recovery – and we’re here to guide you every step of the way.
Right now, we’re offering a Free Discovery Visit where you can meet with one of our expert physical therapists, get your questions answered, and learn what’s really going on with your knee.
You’ll leave your visit with clarity, confidence, and a clear plan to get moving again – without relying on painkillers, injections, or surgery.
Call (713) 992-5916 or click here to book your Free Discovery Visit today and take the first step toward getting active and pain-free this season.
More Free Resources:
Download our free knee pain report: Physical Therapy for Knee Pain – RPM Physical Therapy
Read our blog: Knee Stretches and Strengthening Tips to Keep You on Top of Your Pickleball Game – Physical Therapy from Expert Physical Therapist
Check out our YouTube Channel : Dr.JRuzicka_RPM – YouTube
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