- Step 1: Lie on your back with one leg bent at about a 90-degree angle and the other leg straight.
- Step 2: With thigh muscles tight, raise the straight leg about a foot off the ground and hold.
- Step 3: After a few seconds, slowly lower the leg back to the ground.
- Step 4: Do several repetitions with the same leg before switching to the other side.
Top Exercises for Knee Pain
Sit/stands
Be sure to use a sturdy chair for this exercise.
- Step 1: Sit slightly forward in a chair with your feet about shoulder-width apart.
- Step 2: Slowly stand up without using your hands.
- Step 3: Reverse the motion and sit down.
- Step 4: Repeat as many times as you can.
Try doing three sets of this exercise.
Step-ups
This exercise requires something to step up on. You should start with a step of 6-8 inches. If you don’t have a step platform, you can use a stair step.
- Step 1: Stand in front of the platform and put one foot securely on it.
- Step 2: Step up on the platform and let the other foot come off the ground and dangle loosely.
- Step 3: Lower the hanging foot to the ground and step down.
- Step 4: Repeat with the other foot, then switch sides until you have completed the desired number of repetitions.
Glute bridges
The glutes are a group of muscles in the buttocks that affect the movement of the knee. The glute bridge is a great exercise that targets your glutes but also involves other muscles of the leg.
- Step 1: Lie on your back with knees bent and feet about shoulder-width apart. Relax your arms at your sides with palms facing up.
- Step 2: Slowly pick your hips off the floor and push them up until your body forms a straight line from knees to shoulders.
- Step 3: Hold the position for a few seconds, and then slowly lower your hips down to the floor.
Good form is important for this exercise. Don’t arch or round your back. Keep your hips, knees, and feet in a line.
