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5 Exercises for Knee Pain Relief




Knee pain is a common problem that can impact your daily life, making it challenging to perform simple activities. Regular exercise can help alleviate knee pain and improve function. Here are five recommended exercises for knee pain:



1. Straight Leg Lifts

Straight leg lifts can help strengthen the quadriceps muscle, which can help support the knee joint.

  • Lie on your back with one leg straight and the other bent.


  • Tighten the quadriceps muscle of the straight leg and lift it off the ground.


  • Hold for five seconds, then lower the leg.


  • Repeat for 10 reps, then switch to the other leg.



2. Wall Squats

Wall squats can help strengthen the quadriceps and gluteal muscles, which can support the knee joint.

  • Lean your back against a wall with your feet shoulder-width apart.


  • Slide down the wall until your hips are level with your knees.


  • Hold the position for 10-30 seconds, then slide back up.


  • Repeat for 10-15 reps.




3. Hamstring Curls

Hamstring curls can help strengthen the hamstring muscles, which can support the knee joint.


  • Stand with your feet hip-width apart and hold onto a chair or countertop for balance.


  • Bend one leg back, bringing your heel toward your buttocks.


  • Hold for five seconds, then lower the leg.


  • Repeat for 10 reps, then switch to the other leg.




4. Calf Raises

Calf raises can help strengthen the calf muscles, which can help support the knee joint.

  • Stand with your feet hip-width apart, holding onto a chair or countertop for balance.


  • Stand up on your toes, then lower back down.


  • Repeat for 10 reps.



5. Step-Ups

Step-ups can help strengthen the quadriceps and gluteal muscles, which can support the knee joint.

  • Using a step or low stool, place one foot on top


  • Lift yourself up onto the step, then lower back down.


  • Repeat for 10 reps on each leg.



In conclusion, these five exercises can help alleviate knee pain and improve function. However, always consult your doctor before starting any new exercise program, especially if you have a history of knee pain or other medical conditions. Regular exercise, maintaining a healthy weight, and practicing good posture can also help reduce the risk of developing knee pain and related problems.


Nostos Chiropractic is a south Calgary chiropractic clinic. We offer gentle, effective chiropractic techniques and love to help people overcome pains and symptoms that are holding them back. Our doctors have each taken advanced training and offer unique services such as baseline concussion testing and concussion management, chiropractic for dogs, and more. If you'd like to book a consultation to find out what Nostos can do for you, click the link below.



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