Common Exercises to Ease Knee Pain

Knee pain can occur for numerous reasons. Weakening bones, injuries, muscle loss, and even overuse. Taking care of your knees is a vital part of your health - no matter your age. Sometimes a few simple exercises can help you go from overwhelming knee to pain to little (or no) knee pain at all.

Heel and Calf Stretch

To do this stretch:

  1. 1.Stand facing a wall.
  2. 2.Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
  3. 3.Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
  4. 4.Change legs and repeat.



Hamstring Stretch

To do this stretch:

  1. 1.For this stretch, you can use a mat to add cushioning under your back.
  2. 2.Lie down on the floor or mat and straighten both legs. Or, if it’s more comfortable, you can bend both knees with your feet flat on the floor.
  3. 3.Lift one leg off the floor.
  4. 4.Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful.
  5. 5.Hold for 30 seconds.
  6. 6.Lower and change legs.

Hamstring Curl

To do this exercise:

  1. 1.Stand facing a wall or use a chair for support. Your feet should be hip-width apart.
  2. 2.Lift one foot up, bend your knee, and raise your heel toward the ceiling. Go as far as you can, while keeping your upper body still and hips pointing forward.
  3. 3.Hold for 5 to 10 seconds.
  4. 4.Relax and lower to the starting position.
  5. 5.Repeat as you see fit.

Leg Extensions

To do this exercise:

  1. 1.Sit up tall in a chair.
  2. 2.Put your feet flat on the floor, hip-width apart.
  3. 3.Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair.
  4. 4.Pause, then lower to the starting position.
  5. 5.Repeat as you see fit.

Side Leg Raises

To do this exercise:

  1. 1.Lie on your side with your legs stacked on top of each other. Cradle your head in your hand, and place your other hand on the floor in front of you.
  2. 2.Raise your top leg as high as you comfortably can. You should feel this on the side of your hips.
  3. 3.Pause briefly at the top, then lower your leg.
  4. 4.Repeat as you see fit.


If the Pain Persists

Now would be a good time to give Matthew D. Barber M.D. a call! While these exercises can only help alleviate some pain, it’s always important to get your doctor's official diagnosis in case you have severe pain. Dr. Barber is always willing to answer any questions that may arise and cater to each patient with integrity and respect. You can always contact us for more information.


While Dr. Barber focuses exclusively on the management of knee and hip problems with a focus on joint replacement procedures, he is proud to be a source of information for patients and has several specialist partners at ALABAMA ORTHOPAEDIC CLINIC who are available to treat any orthopedic condition.