Knee pain can be caused by various factors, such as injury, overuse, arthritis, or other conditions. It can affect your mobility and quality of life. Fortunately, there are some exercises that can help relieve knee pain and improve your joint function. Here are 10 exercises that you can try at home:
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Heel and calf stretch. This stretch targets the muscles in your lower leg, specifically your calf muscles. To do this stretch: Stand facing a wall. Place your hands on the wall and move one foot back as far as you can comfortably. The toes on both feet should be facing forward, heels flat, with a slight bend in your knees. Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg. Change legs and repeat. Do this stretch twice on each leg1.
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Quadriceps stretch. This stretch targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles. To do this stretch: Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart. Bend one knee and bring your heel toward your buttock. Grab your ankle with your hand and gently pull it closer to you until you feel a stretch in the front of your thigh. Keep your knees close together and avoid arching or twisting your back. Hold for 30 seconds and then switch legs1.
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Hamstring stretch. This stretch targets the muscles at the back of your thighs, which can become tight from sitting or running too much. To do this stretch: Sit on the floor with one leg extended in front of you and the other bent with the foot flat on the floor next to it. Reach forward with both hands toward the toes of the extended leg until you feel a gentle pull in the back of your thigh. Keep both knees straight and avoid leaning forward too much or pulling on them with force1.
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Calf raise. This exercise strengthens the muscles in your lower legs, which support your knees and ankles2. To do this exercise: Stand with your feet shoulder-width apart and hold onto a wall or a chair for balance if needed. Slowly lift both heels off the floor as high as you can without bending or twisting at the knees2. Hold for a few seconds at the top and then lower them back down to the starting position2. Repeat 10 to 15 times.
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Clam-shell hip exercise. This exercise strengthens the muscles that stabilize your hips, which are important for knee health2. To do this exercise: Lie on one side with both knees bent at 90 degrees and stacked on top of each other2. Keep both feet flat on the floor and hold onto a pillow or a rolled-up towel under one shoulder for support if needed2. Slowly lift one knee up toward the ceiling as far as you can without moving or rotating it2. Hold for a few seconds at the top and then lower it back down to halfway between bent positions2. Repeat 10 to 15 times on each side.
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Glute bridge. This exercise strengthens the muscles that support your hips, which are important for knee health 2. To do this exercise: Lie on your back with your knees bent and your feet flat on the floor, hips lifted off the floor, and arms extended overhead. Squeeze your glutes and lift your hips up until they form a straight line with your knees and shoulders. Hold for a few seconds at the top, then lower them back down to halfway between bent positions. Repeat 10 to 15 times.
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Forward step up. This exercise strengthens the muscles that support your hips, which are important for knee health, as well as balance, coordination, and agility3. To do this exercise: Stand in front of a low step, such as a bench or a box, with about an inch of space between each step. Place one foot firmly on top of each step, with toes pointing forward. Push through both feet to lift yourself up onto each step, one at a time. Lower yourself down slowly by bending both knees until they are just above parallel to the floor. Repeat 10 to 15 times.
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Standing elastic hip abductions. This exercise strengthens the muscles that stabilize your hips, which are important for knee health, as well as flexibility and range of motion4. To do this exercise: Stand with your feet shoulder-width apart and hold onto a wall or a chair for balance if needed. Lift one foot off the floor as high as you can without bending or twisting at the knee. Keep both knees straight and avoid leaning forward too