Knee pain is one of the most common joint complaints, affecting people of all ages. Whether due to arthritis, injury, or overuse, sore knees can limit mobility and reduce quality of life. The good news? Gentle, low-impact exercises can help strengthen the muscles around the knee, reduce stiffness, and improve flexibility—without putting too much strain on the joint.
Here are 9 gentle exercises to help relieve sore knees safely and effectively:-
1. Straight Leg Raises
Why it helps: Strengthens the quadriceps without bending the knee.
How to do it:
– Lie on your back with one leg bent and the other straight.
– Slowly lift the straight leg to the height of the bent knee.
– Hold for 2–3 seconds, then lower it slowly.
– Repeat 10–15 times on each leg.
2. Seated Knee Extensions
Why it helps: Builds strength in the quadriceps while seated.
How to do it:
– Sit in a chair with both feet flat on the floor.
– Slowly extend one leg until it’s straight.
– Hold for 2 seconds, then lower it back down.
– Repeat 10–15 times per leg.
3. Heel and Calf Raises
Why it helps: Strengthens calves and improves stability.
How to do it:
– Stand with feet shoulder-width apart and hands on a wall or chair for support.
– Slowly rise onto the balls of your feet, then lower down.
– Perform 2 sets of 10–15 repetitions.
4. Hamstring Curls
Why it helps: Strengthens hamstrings and supports knee stability.
How to do it:
– Stand behind a chair for balance.
– Slowly bend one knee, bringing the heel toward your buttocks.
– Hold for a few seconds, then lower.
– Repeat 10–15 times on each leg.
5. Wall Slides (Partial Squats)
Why it helps: Strengthens thighs and glutes with minimal knee pressure.
How to do it:
– Stand with your back against a wall, feet shoulder-width apart.
– Slowly slide down into a partial squat (don’t go lower than 45 degrees).
– Hold for 5–10 seconds, then slide back up.
– Repeat 10 times.
6. Side-Lying Leg Lifts
Why it helps: Strengthens hip abductors, which support knee alignment.
How to do it:
– Lie on your side with legs straight.
– Lift the top leg slowly to about 12 inches.
– Hold for 2 seconds, then lower it.
– Perform 10–15 reps per side.
7. Step-Ups
Why it helps: Builds quad and glute strength without impact.
How to do it:
– Use a low step or sturdy platform.
– Step up with one foot, then bring the other foot up to join it.
– Step down and repeat 10 times on each side.
8. Calf Stretch
Why it helps: Relieves tightness in the calf muscles that can pull on the knee.
How to do it:
– Stand facing a wall with one foot forward and one back.
– Press the back heel into the floor while leaning forward.
– Hold for 20–30 seconds, then switch legs.
9. Quadriceps Stretch
Why it helps: Loosens tight quads that can stress the knee joint.
How to do it:
– Stand holding onto a chair or wall.
– Grab one ankle and gently pull it toward your buttocks.
– Keep knees close together.
– Hold for 20–30 seconds on each side.
Tips for Safe Knee Exercise:
– Warm up before exercising with 5 minutes of light walking or cycling.
– Avoid deep squats or high-impact movements if you’re experiencing pain.
– Stop if any movement causes sharp or increasing pain.
– Consult a physiotherapist before starting a routine, especially if you have a knee condition or recent injury.
Sore knees don’t have to stop you from staying active. These gentle, low-impact exercises can improve mobility, reduce pain, and help you regain confidence in your movements. Be consistent, listen to your body, and always prioritize proper form.
(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)
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