4 Easy Exercises for Knee Pain Relief

It may sound counterproductive, but exercise actually works to help relieve knee pain. How so? Exercise strengthens muscles that support the joints, which in turn produces muscles strong enough to assist the joint in absorbing shock. Exercise also maintains a full range of motion for the joints.

Now, with that being said it may be difficult to do the more strenuous activities while you’re in pain. If this describes you, then here are four easy exercises for pain relief and strengthening.


Walking is a low-impact exercise that can be done anytime. It helps build the bone and strengthens the muscles, making it the perfect weight bearing exercise. When you’re experiencing pain, be sure to start out slowly, and take your time. Wear a good pair of walking shoes and stop when your body tells you to. Frequent rests in between your walk should help with pain relief.

Water Aerobics

Water aerobics is excellent for building strength and muscle in the knees. If you’re unable to participate in the actual aerobics class, you can always walk back and forth in the shallow end of the pool. As with walking, if you start to feel pain in your knee, slow it down and take a rest. The good thing about water aerobics is that it lessens the impact on your joints.

Half Squat

It would certainly be difficult to perform a full squat while experiencing knee pain, but a half squat is achievable. Do a few reps of these, but make sure you don’t sit down to low. Use your arms and stretch them in front of you to maintain your balance, and we’re a good pair of shoes while you’re doing this exercise. You can do a half squat at home, or out of the park if you are taking the workout outdoors.

Leg Stretch

The leg stretch is another simple exercise that can help with pain relief. To do this, you simply sit on the floor and stretch out both of your legs. Put your hands on either side of your hips and keep your back straight. Bend one knee until you feel it pull, but stop before it becomes painful. Hold your leg in that position for about three to five seconds. Repeat on the other leg, and do about ten reps. This will help to loosen up your muscles and provide some pain relief.

Knee pain shouldn’t keep you from exercising. These simple workouts can not only reduce the pain and discomfort but also keep you in good shape until you regain full use of the knee. Before engaging in any exercise while injured, be sure to speak with your physician, especially if you’ve been recommended for surgery.

Regardless of age, anyone can suffer from knee pain. Our experienced doctors can evaluate your condition and recommend a treatment plan that best suits your needs. Contact us today, Stem Cell Center of NJ at 800-441-5667.

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