Recovering The SelfA Journal of Hope and Healing

Exercise and Fitness

Top 10 Exercises and Stretches for Knee Pain

These exercises and stretches don’t work for everyone. Oftentimes knee pain can be reduced just by staying active. knee jointDon’t let the pain settle into your knee, shake it off, get moving! It is highly suggested that if knee pain has been a problem for you or is becoming a problem that you get a knee support of some kind. These add stability, support, and control to your knee which may be reduced by the pain.

1. Chair Knee Extensions

For our first of the knee pain stretches, sit in a chair, while resting your foot on another chair which holds the knee slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.

2. Heel Slide Knee Extension

The next of the knee stretches for pain is simple. Lie on your back; keep the left knee bent, and the left foot flat on floor. Slowly slide the left heel away from your body until both legs are parallel to each other. Hold for 5-10 seconds, then return to starting position. Repeat this 5 times on each leg.

3. Knee Flexion

The third of the exercises for knee pain relief is a simple and easy one. While sitting in a chair, loop a long towel or elastic band under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, keeping your foot raised 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.

4. Hamstring Stretch

The stretches for knee pain include this great stretch too! Standing up, put one foot in front of you, toes pointed up. Put your hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat this 5 times on each leg.

 5. Stair Step-Ups

This great knee pain exercise has gotten rid of my pain countless times! Place your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto the first step with your left foot so you are standing tall on your left foot, and your right foot’s off the ground. Hold for a second, then step down off the step onto only your right foot, so there’s no weight on your left foot. Repeat up to 6 times. If needed, take a short rest between steps. Change legs, and repeat up to 6 times.

6. Up and Downs

Sit in a firm, armless chair with your feet flat on the ground. Slowly stand up (without using your hands) using deliberate, controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. A firm cushion can be placed on the chair if this move is difficult at first. Tip: Check your knees—when going up or down, they should never move forward beyond your toes. Also try to keep your knees pointed forward, avoid pointing them inwards or outwards. This knee pain remedy will do wonders!

7. Leg Flexes

This is one of the best exercises for knee pain! Sit on the floor with your legs together and extended out in front of you. Place your hands on the floor behind you for support. Slowly bend your right knee, slide your heel along the floor toward your body until you feel a gentle stretch in the thigh muscles. Hold for about 5 seconds, and then slide your foot forward, still on the floor, straightening your leg. Rest a few seconds. Do 10 times. Change legs, and repeat 10 times.

8. Knee Rolls

Knee rolls are another knee pain home remedy. Lie on your back, either on cushy carpet or an exercise mat. Bend your knees until your feet are flat on the floor. Keep your arms at your sides and your eyes on the ceiling. Slowly lower both knees to the right, trying to keep your knees together as you do so. Go until you feel a slight stretch in your thighs and lower back. Hold the stretch for 5 seconds, and then slowly lift your knees back to center. Then, lower your knees to the left side, hold, and repeat. Repeat 10 times on each side, with short rests in between.

9. Hip Extensions

If you’re really looking for some knee pain relief exercises these last two are great! Lie on your stomach, either on cushy carpet or an exercise mat. Look down at the floor, keep your legs and back straight, and slowly lift your right leg 3–4 inches off the floor. Try to hold the lift for a few seconds, and then slowly lower the leg. Do 5 times; switch legs and repeat. Keep your movements smooth and controlled, nothing sudden.

10. Leg Lifts

Our last natural remedy for knee pain has you lie on your right side, either on cushy carpet or an exercise mat. Use your right hand to support your head and your left hand to steady your balance. Keeping your legs straight, slowly lift your top leg straight up, as far as you comfortably can. Hold for a few seconds, and then slowly lower the leg. Do 10 times; switch sides and repeat. Slow, controlled movements will bring the most benefit.

About the Author

Shaun Linderbaum runs the website He also spends a lot of time writing blog articles about orthopedics and health-related topics. He has two boys and when he is not hanging out with his boys, he is usually outside taking care of his lawn or playing with his cat. Follow him online at

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