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Simple Exercises for Knee Pain

 The knee joint is a complex joint that is responsible for bearing all of the weight of the body while moving in different directions. One of the most common types of joint pain is knee pain and can be experienced by people of all ages and all levels of activity. Most knee pain is caused by one of three things: injury, wear-and-tear, or mechanical issues.

Exercises for knee pain can help decrease pain, depending on the cause of pain in the first place. Below, we share exercises that you can do at home to help ease knee pain: 

How to get started on exercises to help with your knee pain:

  • Talk to your doctor
  • Stick to low-impact exercises
  • Avoid deep bending
  • Build muscle strength
  • Use proper form to prevent further knee pain

Some exercises that can be done to decrease your knee pain would be:

Partial squats:

  •  Help strengthen the thigh and gluteus muscles to support the knee.
    • Please note: it is important to use proper form to prevent further knee pain which means hinging at the hip joint to maintain the knees over the ankles.  

Resistance band side-stepping:

  • Loop a resistance band above your knees (least resistance) below your knees (medium resistance) or around your ankles (greatest resistance) with knees bent slightly and your feet shoulder-width apart.
  • Then, step to side until band provides resistance then step with your other foot to re-create your original stance. 

Clam shells:

  • Lie on one side with your legs stacked and knees bent at a 45 degree angle.
  • From this position lift only your top knee as high as you comfortably can.
    • Your legs should mimic a clam opening.
  • Then pause and start to slowly lower your knee to return to the starting position.

Quad sets:

  • Lie down with one leg straight out in front of you.
    • Bend your other leg for comfort 
  • Tighten the muscle on top your thigh by pressing the back of your knee flat down to the floor.
    • If your feel any discomfort, try putting a small rolled towel under your knee. 

These are just a few ideas of different exercises you can do. If you are looking for more exercises, please call us at (586) 323-2957 to learn more about setting up an exercise program. 

Written by: Brie Glombowski, PTA

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