Often, joint pain is a result of aging and osteoarthritis, but people of all ages can get knee pain. Weak muscles, tight muscles, or muscle imbalance may cause pain around and under the kneecap, often called anterior knee pain. Inflamed tendons can also cause the knees to hurt.
Exercise is the best treatment for most arthritic knee pain. It can also help other types of knee pain. You should not try to correct your knee pain with exercise if you have experienced a pop in your knee. Other signs that you need to see a doctor include a knee that swells, buckles, or locks up.
Top Exercises for Knee Pain
Low-impact exercises such as stretching, swimming, and water aerobics are good for treating knee pain. Using an exercise bike or elliptical trainer can help, too. In addition, try these therapeutic exercises that you can do at home:
Clamshells
This exercise is simple to do but can pay big dividends. As you get stronger, step up this exercise by using a resistance band just above the knees.
- Step 1: Lie on your side with your hips stacked and knees comfortably bent.
- Step 2: Keeping your feet together, lift the top knee up, mimicking the movement of a clamshell opening.
- Step 3: Hold the position for a few seconds, then slowly lower the knee back down.
Repeat this 15-20 times on each side.
Straight-leg lift
Perform this exercise on the floor, not on a bed or other soft surface.
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