Top 10 Exercises for Knee Pain
Knee pain is incredibly common, and one of the most reliable ways to manage it is exercise. Strengthening the muscles that support the knee, particularly the quadriceps, hips, and glutes, reduces pain and improves function for many causes of knee pain, including osteoarthritis (Orthop J Sports Med, 2023, PMID 37346776; J Orthop Sports Phys Ther, 2022, PMID 35881705).
Before You Start
These exercises should challenge the muscles but should not cause sharp or worsening knee pain. Mild discomfort that settles afterward is usually fine. Start with what you can manage and progress gradually.
10 Helpful Knee Exercises
- Straight-leg raises to build the quadriceps without bending the knee
- Quad sets, tightening the thigh with the leg straight
- Wall sits held for a comfortable time
- Step-ups onto a low step
- Sit-to-stands from a chair
- Glute bridges for the hips and glutes
- Side-lying leg raises for the outer hip
- Clamshells for hip stability
- Hamstring curls
- Calf raises for lower-leg support
Consistency Is Key
Strengthening takes time. Working through these a few times a week, progressing gradually, tends to produce steady improvement over several weeks. If your knee is swollen, locks or gives way, or the pain is severe, get it assessed before pushing on, since those signs may need specific attention.
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