3 Exercises that Reduce Knee Pain

It can be uncomfortable and frustrating when dealing with knee pain but these 3 exercises should help you deal with it.

girl suffering from knee pain

3 Exercises that Reduce Knee Pain

Knee pain is one of the common problems people experience as they wake up in the morning. Doing daily tasks like walking a certain distance, going upstairs to pick up an object, standing on one leg and hopping up in the car can be tiring because of the pain.

People who have knee pain may find that what sounds like a practical solution is helpful – try to move the knee as little as possible in order to avoid more pain and aggravation. It sounds sensible, but in reality, what you are doing is more harmful than good. When you restrain your knees, the result will be that you are less mobile. That means that your joints are less flexible, and the muscles of your joints are weaker. And if one continues to do this, there will be a greater risk of you getting hurt and having other problems in the future.

What you should remember is that here are some simple exercises that you can do to help treat and reduce the pain of your knees:

Prone Straight Leg Raises

Your thighs are made up of the muscles that lie on the back of your legs. Lie on the floor on your back as flat as you can and slowly bring your heels to your butt. Hold for 15 seconds each; three sets of 15s. This can be difficult for those who have a hard time bending their knees. Also, you can do this while standing. Hold onto a chair and lift one leg at a time and bring your legs as close to your butt as you can. You can slowly add weights to your ankles to make it more challenging.

Straight Leg Raises

Start with a move that strengthens the quadriceps and doesn’t require any stress on your knee. It is best performed lying down.

Stand with your legs together. Raise your leg in the air until your knee is at the same height as the knee on the opposite leg. Repeat this 10-15 times for 3 sets on each leg.

Wall Squats

Another activity is the wall squat exercise.

Stand with your back firmly against a wall. Slowly bend your knees as you lean against the wall. Hold your position for 7-10 seconds. Once you feel a sense of pressure or discomfort in your knees, ease your position. You can repeat this move and increase the duration of the hold next time, as long as you are comfortable with the pressure.


These three exercises that listed above can help to ease knee pain, but they’re not a cure-all. If you’re experiencing significant knee pain, it’s a good idea to speak to your doctor, health care professional, or a physiotherapist to get a diagnosis and advice on the best way to manage the pain. In many cases, ongoing knee pain can be managed with a combination of exercise, medication, and surgery.

If you are looking for an Abbotsford Physiotherapist, book your next appointment with Prestige Physiotherapy and Sports Medicine. With over 75+ 5 Star reviews on Google, you can expect the best treatment from one of the best physiotherapist in Abbotsford!


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