Exercise on Knee Pain

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Treatments will vary, depending upon what exactly is causing your knee pain. If you start to feel unwell stop these exercises immediately. After any knee problem, it’s important to get movement and strength back. This supports tissue healing and will help you get moving again. Symptoms such as clicking or popping in the knee or knee buckling also warrant further attention. Advice to improve your movement, fitness, and overall health from the world #1 in orthopedics.

If this movement causes knee pain, try the reverse variation – take the step backwards and do the motion with the rear leg instead. But if it’s too uncomfortable, try adjusting the position of your feet – turn them a bit outwards/inwards or closer/further to the wall. This exercise strengthens the lateral muscles on your thigh, which are key for knee stability. But it can worsen certain types of bursitis, so skip this one if you have that injury. If your hips drop a bit down as you straighten your leg, this movement is too advanced for you at the moment. So, start by just raising the left or right foot off the floor.

Understanding Knee Pain and the Benefits of Exercise

Knee pain is a common issue that affects individuals of all ages. Whether it is due to an injury, arthritis, or overuse, dealing with knee pain can be debilitating. However, incorporating **exercise** into your routine can help alleviate knee pain by strengthening the muscles surrounding the knee joint and improving flexibility.

Natascha Grief is Bicycling’s Health & Fitness Editor. She got her first bike shop job before she was old enough to drink. After that, she spent several years working for both large and not-so-large cycling brands before switching gears to become a NASM certified personal trainer. She’s honed her skills as a trainer and coach for over a decade, while also teaching Spin. During the dumpster fire that was the year 2020, she opened a fitness studio and began contributing regularly to Runner’s World and Bicycling as a freelance writer. She joined the editorial staff of Bicycling in 2022.

Types of Exercises for Knee Pain

Lie on your back with one leg bent and the other straight. Tighten the thigh muscles in your straight leg and slowly lift it until it is about a foot off the floor. The Arthritis Foundation states that exercise may be the most effective way to treat osteoarthritis without medication. Strong, flexible muscles can also keep knees healthy and prevent injury. The glutes and hamstrings are the main hip extensor muscles, connecting the hips and the legs at the back of the body.

Arch supports, sometimes with wedges on one side of the heel, can help shift pressure away from the side of the knee most affected by osteoarthritis. In certain conditions, different types of braces may be used to help protect and support the knee joint. If your knee pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms. Stretching can also help with knee pain caused by inactivity.

When it comes to **exercising** with knee pain, it is important to focus on low-impact activities that are gentle on the knees. Some beneficial exercises include swimming, cycling, and using an elliptical machine. These activities help strengthen the muscles without putting excessive strain on the knees.

Some people find relief by rubbing the affected knee with creams containing a numbing agent, such as lidocaine, or capsaicin, the substance that makes chili peppers hot. You should try to hold stretches for 20 to 30 seconds if possible. This guide can help you to understand if you’re exercising at the right level. It’ll also let you see how much pain or discomfort is acceptable. Lifting and holding your leg once is one repetition.

According to Natalie Collins, P.T., D.P.T., owner of physio bicycle studio Pedal Fit, the tissue surrounding the nerve will activate as the body tries to slacken that nerve. According to King, cyclists are vulnerable to the sciatic nerve becoming compressed due to riding with a rounded back and tight hamstrings. Before we dig into how nerve flossing can help alleviate knee pain, here’s what to know about the practice, plus how to try it at home. You\’re likely to start by seeing your family doctor.

Stretches for Knee Pain Relief

In addition to **exercise**, incorporating stretches into your daily routine can also help relieve knee pain. Stretching the quadriceps, hamstrings, and calf muscles can improve flexibility and reduce tension in the knee joint. It is important to perform these stretches gently and hold them for at least 30 seconds to see the full benefits.

Consult a Professional

Before starting any **exercise** regimen for knee pain, it is essential to consult with a healthcare professional or physical therapist. They can assess your condition and provide personalized recommendations for exercises that will be most beneficial for your specific situation. Remember to listen to your body and avoid pushing through pain during **exercise**.


Incorporating **exercise** into your routine can be a powerful tool in managing knee pain. By strengthening the muscles around the knee joint and improving flexibility, you can reduce discomfort and improve overall function. Remember to consult with a professional before starting any new **exercise** regimen, and always listen to your body to avoid exacerbating your knee pain. With dedication and consistency, you can find relief from knee pain through regular **exercise**.

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