Knee Pain Exercises & Stretches
Side-lying Leg Lifts
Inner Thigh Leg Lifts
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Straight Leg Raises
Short Arc Knee Extensions
Beginning in the same position as the previous exercise, place a rolled towel or bolster pillow under your left knee so that your leg is bent. Straighten your left leg slowly, hold at the top for a few seconds, then slowly lower it to the starting position. Repeat with your right leg.
Start by lying on your back with your left leg flat on the floor. Using a towel or rope to loop around your right foot, pull your right leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. To increase and maintain flexibility, do this stretch 5-6 times a week.
Be sure to warm up before exercising with 5-10 minutes of light physical activity such as walking, marching in place or dancing
Don’t lock your knees with any exercise and don’t hyper-extend your knees
Wear appropriate shoes. Wearing ill-fitting shoes can cause you to overuse muscles that maintain knee adjustment and result in more knee pain