11 Best Easy Exercises to Ease Knee Pain

Last Updated on January 7, 2021

During a brisk walk, all your upper and lower body muscles get a complete workout. Jogging and running can have higher impact and put a strain on your knees, however walking on even ground can be most beneficial for your knees.

In case your knee joints are in a very bad condition, you should start with a simple and not very quick walk, and then gradually build up muscle strength. After regular exercise, you will be able to take hikes or even go running.

#5 – Step-Ups

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Step-up routines generally reinforce the major muscles that are supporting knee joints. In order to perform this exercise, you have to follow these 4 instructions 😮 Stand in front of a stair case, or else you can use a small bench.

o Place one foot firmly on the step.o Move the other foot and put it on the step, and then again on the floor. Repeat it for 10 times with each foot. o To add more resistance, you can do some curls with weight during the step ups.

#6 – Partial Squats

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If your knees are in a bad shape, it is not recommended to do full squats. It is best to go for partial squats because they don’t put as much strain on the knees. You may consider wearing a knee support for more protection.

o Stand with your feet at shoulder width, and your toes pointing forward. o Lower your body as low as you are comfortable with, and make sure to keep your knees behind your toes during a squat. o Go back to resting position and repeat.

#7 – Calf Raises

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Calf raises, also called toe raises, are highly effective for your lower legs muscles. o Stand normally on a flat surface, while making sure that you’re standing straight and then firmly place your feet on the ground. o Now lift your body upwards until you’re standing on your toes. After few seconds, go back to starting positions. Repeat 20 or 25 times.

#8 – Scissor Kicks