4 Excellent Exercises for Knee Pain

If you’re active, aging – or both – you’ve probably experienced knee pain. The causes of knee pain can vary. It may be the result of a sports-related injury, a progressive disease like arthritis, or simply wear and tear to the affected joint. Whatever the cause, it’s a common complaint. In fact, the Administration for Community Living estimates that 1 in 4 Americans suffer from chronic knee pain.

Exercise can help with knee pain 

While the best way to treat your knee pain will vary depending upon the cause, exercise is often prescribed as part of the treatment regimen. Properly done, exercise can help strengthen the muscles that support your knee joint and help keep the joint flexible. These four exercises are some of the best for helping strengthen your knees. 


This simple exercise strengthens your calf muscles and develops flexibility in the knees. And you can do it just about anywhere, anytime, so it’s easy to work in multiple sets during the day. 

  • Place your feet on a stair, low platform, or exercise step.  
  • Keep your hips level, and slowly one leg to the floor behind you, touching your toe down and bringing it back up to the step. Do this in a slow, controlled manner, and hold onto a handrail or support if necessary. 
  • Repeat the exercise 10-15 times and then switch to the other foot. 

Increase the number of repetitions or move to a higher step if you need more of a challenge. 


Squats are an outstanding exercise, even if you don’t suffer from knee pain.

  • Stand with your feet shoulder-width apart.
  • Lower slowly, keeping your knees over the ankles. You should be able to see your toes as you lower. 
  • Slowly raise back up to standing.

Repeat 10-15 times. To add more challenge you can hold a weight against your chest. Increase the number of repetitions and the amount of weight slowly. 

A popular variation of the squat is the Wall Squat. Lower down into a “seated” position with your back against a wall. Hold the position for 30 seconds, and gradually increase the amount of time you hold over time. 

Straight leg raise

Another great strengthening exercise for the muscles around the knees and hips.

  • Lie on your side with the legs stacked, then bend the lower legs to provide a stable platform. 
  • Raise the straight upper leg to 45 degrees and hold for 5 seconds. Lower slowly.
  • Do 10-15 repetitions, then roll over and switch sides. 

You can work additional muscles by pointing the toe downward as you raise your leg. 

Hamstring curls

This exercise works the often neglected muscles on the back of your thighs and improves flexibility. 

  • Lie on your stomach.
  • Gradually bend one of your knees, and hold as closely to your butt as possible. Hold the position for 10-15 seconds. Repeat with the other legs. 
  • Do 5-10 repetitions, gradually increasing the amount of time you hold in position. 

 You can also do this exercise while standing and holding onto the back of a chair. 

 Another smart strategy

Exercise has many therapeutic benefits, but it doesn’t have to be the only way to tackle your joint pain. Many have experienced relief from joint pain with the use of therapeutic herbal supplements, like the combination found in UnFlame Herbal Supplement. This physician-developed and 100% natural herbal remedy attacks the root causes of painful inflammation in a safe, natural way.