Having a normal and healthy knee would make life a lot easier. Knees are important for everyone’s life to battle. Knee Pain has become common in one of three people nowadays. Feeling pain in the knees and in the back knee can cause you to stop walking fastly. You may also feel bad in the regular activities. Check the Exercises for Knee Pain.

Knee Pain, not only a problem for the old age it also suffers the people who are unhealthy and who had experienced the improper injury treatments. Just simple Exercises for Knee Pain will make you feel happy and relieve from the pains.

[Know how vitamin C is good for health]

Best Exercises for Knee Pain

Proposing on Knees is the Best posture for love. Just Imagine! If you have Knee pain, How can you bend your knees for your loved ones? It’s really disgusting moment of your life. So, to avoid this awkward situation, you need to take preventions for knee pain. Exercises can help you improve health and fitness of the body, increase strength & flexibility.

Knee Joint Pain
Knee Joint Pain

As we grow, the strength in our bones reduces causing Knee Pain. To maintain an active lifestyle, your bones must be perfect. So, to strengthen your Knees take the pre preventions initially. If you are in the list of people who are struggling with the Knee Pain, Don’t Worry. Here is the solution for your pains in the knee.

[Read more: Health magics of apples]

What is Knee Pain ?

The disturbances take place in anyone of the two knee bones are known as the Knee Pain. The 2 bones named as the femur, tibia, and fibula. These two bones are connected by the ligaments, tendons, and muscles.

What is the Best Exercise for Pains of Knees ?

At some point in everyone’s life, the Knee Pain is the common problem. In order to get rid of the Knee Joint Pain, first of all, you need to strengthen your joints in the knee. For strengthening the knees, one must take care of their food habits, exercises, and daily activities. Here, we have listed out the Exercises for Knee Pain which said to be best and also proven.

[Also read top ten superfoods]

If you are feeling weak in the knees, just try these Top Physical Therapy Exercises for Knee Pain. These will help you to get rid of the Knee Pain and gives you fast relief. The Exercises also depend on the position of the knee at which the pain is. The possibility of occurrence of the knee pain is in the locations of Behind the knee, on the knee cap, etc.

Causes & Symptoms of Knee Pain


The treatment vary depends on the cause of the knee pain. If you know the causes, there is a chance of taking the preventions. Several situations may cause Knee Pain such as Injuries, Improper treatments for the injury, as an increase in the age. Injuries are the most common causes of knee diseases.

[Read more: Zero calorie foods]

  • Sudden Injuries.
  • Some of the Sports.
  • Too much Body Weight.
  • Ineffective Nourishment.
  • Lack of Muscle Flexibility.
Knee Pain Common Causes
Knee Pain Common Causes


Symptoms represent the occurrence of the Issue. Here is the list of Signs of the Knee Pain and Joint Issues.

  • Weakness.
  • Swelling.
  • Lack of Stiffness.
  • Instability.
  • Redness.
  • Not able to straighten Knee.
  • Popping/ Crunching Noises.

[Also read diet plan for obesity]

How to Improve Knee Strength ?

The knee is the largest joint in our body. Some Exercises can help you to strengthen your Knees. Strengthening your muscles around the knee & also maintaining the power of knee can reduce the stress across the joint of the knee. It will also help to improve the flexibility & build up supporting muscles. The Muscle strength is vital to function more efficiently.

[metabolism boosting foods]

Exercises are said to be the non-drug treatments to get rid of many health issues. Most of the people nowadays preferring to take the nondrug and safest treatments only. The Exercises or Workouts best suits for them. The List of Exercises for Strengthening Knees Joints are listed below:

  • Massage.
  • Stretching.
  • Heat & Ice Packs.

Fast Relief with Best Exercises for Knee Pain

Joint Pains, one of the leading diseases in the World. Multiple Muscles overlap the knee joint. More stress on the joints can lead to Knee Pain. The exercises useful to get strong, healthy and flexible knees. Simple Workouts can reduce Complex Problems.

Try to habituate the exercises as a part of the daily routine. So that, you may not get the chance to take the professional treatments for the Knee Pains and Joint Pains. The Good Exercises for Knee Pain mentioned here.

[Read more: Lose weight with exercises]

  • Massage.
  • Swimming.
  • Healthy Weight.
  • Straight Leg Lift.
  • Single-Leg Dip.
  • Hamstring Curls.
  • Knee Stabilization Series.
  • Wall Squat.
  • Step Ups.
  • Calf Raises.
  • Leg Presses.


The Joint Inflammation causes pain and stiffness which is also known as Arthritis. Massage can help you boost bone strength and decreases stress and pain. The osteoarthritis quickly responds to the Massage.

[Get rid of double chin]

There is no perfect evidence for explaining the importance of the Massage. But many experts can prefer massages rather than the treatments since they have given good results.

Knee Massages to reduce Pain
Knee Massages to reduce Pain
Advantages with the Knee Massages

The Advantages with the Massages of the Knee can be given. Massage is the ultimate solution for many issues.

[Know the habits of healthy people]

  • Increases Blood Circulation.
  • Relaxes & Softens the Muscles.
  • Stimulates Lymph Flow.
  • Reduces Spams & Cramping.
  • Improves Joint Flexibility.
  • Reduces Blood Pressures.
  • Releases Endorphins.

Straight Leg Lift

The Straight Leg Lift is the Simple strengthening exercise. It is also called as the Lasègue’s sign/ Lasègue test/ Lazarevic’s sign. The exercise completely depends on your quadriceps and also shows its impact on it only. The best thing you can do to strengthen the muscles around the knee is Straight Leg Raise.

Just lie on the back on the flat surface i.e., on the floor. Then, you can bend one knee, place the feet on the floor. Raise the leg to the height, and keeping the opposite leg straight. Repeat this workout for 10 to 15 Minutes for 3 sets. One of the Best Exercises for Knee Pain.

[Read more: Foods to gain weight for men]

Single-Leg Dip

The Single-Leg Dip can improve the arm strength. Sitting on edge of a bench and balance your hands on the backside. Walk your feet out as the torso is perpendicular to the floor. Knees bent at an angle of 90 degrees. Make sure that Arms behind can be locked out. Now, raise up one foot so that it can be 12 to 15 inches off from the ground.

Solution for Knee Pain Single Leg Dip
Solution for Knee Pain Single Leg Dip

Hamstring Exercises for Knee Pain

The Hamstring Curl Exercise can be done with the help of either machine or swiss ball or without any equipment. This exercise can be a good remedy for the Knee Pain. But don’t use so much weight on the exercise.

Here, we have given the detailed process of Hamstring Curls without any external product usage. Be careful while doing this workout with the weights.

[Foods to eat before exercise]

  • At first, adjust the Machine level so as to fit your height.
  • You can lie on your stomach with your hands the floor.
  • Now, you can lift your feet either one or both and bend your knees.
  • Keep your knees on the floor and lift our one leg to the high.
  • You can release the hamstring by lowering the feet back to the ground.
  • Repeat this process for recommended times.
  • If you feel this process is easy, then add some weight to your leg.
  • Repeat the process with the weights and wrapping the ankle weights around lower legs.
  • You can also hold a dumbbell between the feet.

[ways to control appetite]

Wall Squat

The strengthening of the thighs can prevent from the runner’s injuries. Wall Squats or Wall Sits are the best suitable exercises for those who are the beginners of running. This workout will strengthen the upper legs and reduces the knee pain easily.

Wall Sits for Knee Pain
Wall Sits for Knee Pain
  • First of all, stand with back against the wall.
  • Now, you can place the feet about two feet from the wall.
  • Your feet must be hip-distance.
  • Make sure that your knees should be in 90 degrees apart from the wall.
  • For proper alignment, place your knee joints over the ankle joints.
  • Keep your thighs parallel.
  • Stood for 30 to 60 Seconds and stand up.
  • Repeat this exercise for 3 times.

You can also challenge the move by lifting the alternate heels for few seconds. Lift the left heel and then try the right one. It will concentrate on the calves.

[How to lose arm fat?]

Step Ups

Step Up help to fix the Knee Pain. This exercise will strengthen the drop shaped muscle which is located inside of the quad and above the knee. The Drop shaped muscle works for extension of the knee and also protect the knee when it contacts with the ground.

Step Up to reduce Knee Pain
Step Up to reduce Knee Pain
  • Just with the Simple Step Ups, you can strengthen the glutes. To do this step, you need to have a short bench or a solid coffee or sturdy chair on behalf of you.
  • Here, you can lunge to straight upward. The Step shows the impact of the climbing steps and it will result on the butt and the upper hamstrings.
  • Put your hands on the waist. Move your alternate legs up and down on the object you have chosen.
  • Repeat the Steps for few times, the number of steps can be based on your fitness.

[Fitness after 50]

Calf Raises

The Toned calf muscles are the cause of the best impression when you wear the nice pair of the heels. Calf Raises not only helpful for the good look but also to reduce the Joint Pain.

  • Get ready with the Dumbbells in your hands.
  • In the starting position, place the ball of the foot on the sturdy. The Sturdy or the stable wooden board should be 2-3 inches height from the surface.
  • The Sturdy or the stable wooden board should be 2-3 inches height from the surface. So that the heels can extend off and touch the floor again.
  • Keep your head & hands straight.
  • Raise the heels off the ground for a moment.
  • Then, back to the starting position by slowly lowering the heels.
  • Repeat the process for few times.

Leg Presses, Gym Exercise for Knee Pain

Some regular workouts may have negative effects than good results. It is possible when you performed in an improper manner. All you need here to do exercise is Leg Press Machine.

Leg Presses
Leg Presses


  • Sit down on the leg press machine.
  • Now, you can place legs on the platform which is in front of you.
  • The height of the platform should be medium and equal to your shoulders.
  • Now, you can lower the safety bars with the hands while holding the weighted platform.
  • Press up the platform until your legs fully extended in front of you.
  • Don’t lock the knees. The legs and torso must make an angle of 90 degrees.
  • Slowly lower the platform so that the lower and upper legs make a perfect angle of 90 degrees.
  • Repetitions should be in recommended amount of times.


Make sure that you locked the safety pins properly at the starting position.


Pushing the platform with the heel of the feet & Using the quadriceps to go back to the initial position. The two steps can help to reduce the Knee Pains.

Healthy Weight

There is a link between Body Weight and Knee Pain. The Knee Joint Pain is the most common problem for the people who are fat and who have heavyweight/ obese. Weight loss is the best solution for the Knee Pain. Having a healthy weight leads to various health benefits. Each pound of Weight Loss can reduce the 1% chance of occurrence of OA.

First of all, check your BMI [Body Mass Index]. For that, you need to give Height and Weight. If you are in Underweight, then consult the doctor hence it is a symptom of the medical problems. Else, you can follow the healthy eating tips to reduce the Weight. So, maintain a proper weight from Healthy Diet and Prevent yourself from the Knee Pain.

Healthy Weight with Healthy Eating = Reduce Knee Pain
Healthy Weight with Healthy Eating = Reduce Knee Pain

Osteoarthritis Exercises

The Osteoarthritis is a type of Knee Disease also known as the Degenerative joint disease/ OA. The osteoarthritis will harm the joints leads to more pain. Hence Exercises are the non-drog form of the treatments for any health problem, you can first try the Osteoarthritis Exercises.

The quadriceps, hamstrings, and glutes are the muscles which contribute to the healthy knee functions and helps the prevent knee injuries. The Osteoarthritis Exercises will reduce the pain fast and also improves the movement of osteoarthritis.

The following is the list of the Osteoarthritis Exercises and Basic Steps:

  • Listen to Your Body
  • Mini Squat
  • Quad Stretch.
  • Standing Back Leg Slide, and
  • Knee Strengthener.

Stretching – Leg Exercises for Knee Pain

Stretching is one of the good exercises for knee pain. The capability of the being the leg longer is known as Knee Stretching. There are several types of Stretching for the knee. Wall Hamstring Stretch, Quad Foam Roller Stretch, Half-Kneel Hip and Quad Stretch

  1. Wall Hamstring Stretch.
  2. Quad Foam Roller Stretch, and
  3. Half-Kneel Hip and Quad Stretch.
Stretching Exercise to reduce Knee Pain
Stretching Exercise to reduce Knee Pain

Knee Exercises for Pain

The Most known FAQ about the Exercises is “Is it Safe for Me to Exercise ?”. Yes, most of the people are browsing on the internet for this question. They may also frustrate to find out the solution. Here is the Best answer for the Exercises Issues.

Exercises obviously Best and Good Solution for many Health Problems. Since these are the nondrug treatments. Try to habituate the Exercises as a daily routine and spend 30 Minutes a day for the Regular Workouts. They will help to get rid of the Joint Pains, Obesity Problems, Heavy Weight and Fitness for your perfect body.

Strengthening the Muscles of Knees is the Natural Prevention for the Knee Pain. You may follow the Home Remedies, Knee Surgeries, and Exercises to get rid of the Knee Pain. As we are growing, the Knee Pains and Joint Pains become most common problems.

Foam Roller Exercises for Knee Pain

The Foam Roller is nothing but a Cylindrical Piece which is covered with the Hard Celled Foam Sheet. Hip-Adductors, Glutes,  Iliotibial(IT) Band, Hamstrings, and Quadriceps are the best exercises to get rid of the pain of Knee.

The benefits with the Foam Roller Exercises can include loosen your patellar tendon, prevent lower back pain, release the pain associated on the knee outer side, etc.

More Tips and Tricks to relieve from Knee Joint Pains

The Exercises listed here are easy and gradually decreases the Pain of the Knee. Follow these effective and convenient ways to get rid of the Knee Pain quickly within a week. Along with these you may also take the Healthy Diet and Few basic tips:

  • Healthy Diet.
  • Use Knee Caps.
  • Avoid Pills and Drugs.
  • Good to apply Ointments and Gels, and
  • Knee Pain Relief Rubs and Creams.


Please enter your comment!
Please enter your name here