Pain Relief

Knees Pain Exercises

1

Quad Stretch

Stretches the quadriceps to reduce knee stiffness.

Steps:

1. 1. Stand upright and hold onto a wall or chair for balance.
2. 2. Pull one ankle towards your glutes using your hand, keeping your knees together.
3. 3. Hold for 20-30 seconds, then switch sides.

2

Hamstring Stretch

Relieves tension in the hamstrings to support knee health.

Steps:

1. 1. Sit on the floor with one leg extended and the other bent.
2. 2. Reach towards your toes on the extended leg, keeping your back straight.
3. 3. Hold for 20 seconds, then switch legs.

3

Straight Leg Raises

Strengthens the muscles around the knee joint.

Steps:

1. 1. Lie on your back with one leg bent and the other straight.
2. 2. Lift the straight leg to the height of the bent knee.
3. 3. Hold for 3 seconds, then lower slowly. Repeat 10-15 times on each leg.

4

Calf Stretch

Improves flexibility in the calf muscles and supports the knees.

Steps:

1. 1. Stand facing a wall and place your hands on it for support.
2. 2. Step one foot back, keeping it straight with the heel on the ground.
3. 3. Lean forward, feeling a stretch in the back leg. Hold for 20 seconds.
4. 4. Switch sides and repeat.

5

Wall Sit

Strengthens quadriceps and supports knee stability.

Steps:

1. 1. Stand with your back against a wall and slide down into a seated position.
2. 2. Keep your knees at a 90-degree angle and hold for 10-20 seconds.
3. 3. Stand back up and repeat 5-10 times.

6

Step-Ups

Improves knee strength and stability through controlled movement.

Steps:

1. 1. Stand in front of a sturdy step or platform.
2. 2. Step up with one foot, then bring the other foot up.
3. 3. Step back down with the same foot, then repeat with the other. Do 10-15 repetitions.

7

Heel Slides

Increases knee range of motion and flexibility.

Steps:

1. 1. Lie on your back with your legs straight.
2. 2. Slide one heel towards your buttocks, bending your knee as far as comfortable.
3. 3. Return to the starting position and repeat 10 times per leg.

8

Seated Leg Extensions

Strengthens the quadriceps without straining the knees.

Steps:

1. 1. Sit on a chair with your feet flat on the floor.
2. 2. Lift one leg until it is straight, then lower it slowly.
3. 3. Repeat 10-15 times for each leg.

9

Inner Thigh Squeeze

Strengthens inner thigh muscles to stabilize the knees.

Steps:

1. 1. Sit on a chair with a pillow or ball between your knees.
2. 2. Squeeze the pillow or ball gently, holding for 5 seconds.
3. 3. Release and repeat 10-15 times.

10

Foam Roller Massage

Relieves tension in the muscles around the knee.

Steps:

1. 1. Sit on the floor with a foam roller under your thighs.
2. 2. Roll back and forth gently to massage the muscles.
3. 3. Focus on tight areas and continue for 1-2 minutes.