10 Exercises To Get Relief From Knee Pain

Knee pain can significantly disrupt daily life, but there are effective ways to address it through simple exercises. Particularly common among the elderly, knee pain, if left unattended, can escalate, potentially causing damage to this crucial joint.

Contrary to avoiding movement, maintaining knee mobility is essential. Ceasing movement out of fear can lead to a decline in mobility—a risk not worth taking.

Regardless of age, integrating exercise into your daily regimen is pivotal for overall fitness. Exercise plays a crucial role in enhancing knee strength, an integral aspect of maintaining joint health and functionality.

# Squats

Squats target your quadriceps, buttocks, and hamstrings. Doing squats every single day helps to get rid of knee pain, strengthens your knees and improves flexibility. You can achieve best results by doing it in the right manner, because any incorrect movement can cause more harm than good.

# Lunges

Lunges work well to strengthen your quads, hamstrings, hips, thighs, knees, thereby improving balance. The stronger your muscles, the better your knees will feel. You can do both outward rotating lunge and inward rotating lunge.

# Knee roll

Knee roll works on your glutes, hamstrings, quadriceps, and knees. It is an easy way to stretch your back and lower back. Along with these benefits, knee rolls mobilize the spine for better movement.

# Leg raises

You can do leg raises in various ways like straight leg lift, straight leg raise, and prone straight leg raise/lift. It is a powerful exercise that strengthens your quadriceps, hamstrings, and calf muscles, and puts pressure on your knees. It also helps with weight loss.

# Hip abduction

Hip abduction or side leg raises work on your muscles that are located on the outside of your hips. They are great for improving muscle performance and decreasing pain in your knees. Also, they assist in hip extension and external rotation.

# Glute bridge

You may have heard of this exercise, but remember the regular practice of glute bridge can help to keep your knees strong. At the same time, it can help to strengthen hips, glutes, and your core. This also works on your lower back, promotes stability, and makes climbing stairs easy for you.

# Calf raises

Calf raises can benefit your calf muscles and knees, as well as ankles, all at the same time. This exercise is known to promote balance and stability.

# Hamstring curls

Hamstring curls strengthen your knee joint and work on your glutes. Also, they have been shown to prevent knee injuries.

# Butock kicks

Buttock kicks are both easy and effective. Without straining your knees, it promotes knee strength, improves circulation, and helps you run faster. You can do it both while lying down or standing.

# Chair dips

This exercise involves hamstrings, quadriceps, hips, and glute muscles. Chair dips help to increase flexibility in your knees, making them stronger even without moving them.