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Three exercises to reduce knee pain

Did you know your knee is your largest joint? Most of us use our knees daily, but we don’t give them much thought. It’s not until we experience knee pain that we start to think about them. From bending, to climbing stairs and now to knee pain it affects everything we do.

You can have knee pain for a number of reasons. You may have injured your knee or developed arthritis due to an old injury. There are many exercises that will help you to get back up and running quickly.

Why is Knee Strength Important?


The knees and the knee joint are not the focus of knee exercises. They strengthen the muscles surrounding the knee. Strong leg muscles are good for our knees. This support can help you to feel better by reducing the pressure and tension around your knee joints.

Leg Lifts

  1. Lay flat on your back – preferably on a floor.
  2. Keep the leg that is straight, and slightly bend the other at the knee.
  3. Bring your foot nearer to you by bending the knee.
  4. Keep your lower back pressed against the floor by pulling the abdominal muscles inward.
  5. Slowly raise the straight leg without bending your knee.
  6. Stop when you are about 10-12 inches above the floor. Lift it no higher than your bent knee.
  7. Hold your leg up for several seconds.
  8. Reverse the leg.
  9. Repeat the process with the same leg and then switch to your other leg.

Standing Hamstring Curl

  1. Stand up straight and keep your knees about an inch apart.
  2. You can balance yourself using a chair, or any other object.
  3. While keeping your thighs straight, slowly bend one knee in front of you and lift your heel. Continue lifting the heel with a smooth motion, until the knee has been bent to 90 degrees. To prevent the straight leg from locking, keep it slightly bent. Hold the bent leg for a few moments before lowering it.
  4. Repeat this process twice more, then switch sides to repeat.

Step Exercises

This can be done on a step, such as those used in step classes or at home.

  1. Step with one foot, and let the other follow behind.
  2. Alternately step up and down with your feet.
  3. As you move up, you can also widen your stance to achieve a new stretch.
  4. Take care where you step.


Consult your doctor if you have knee pain before beginning any exercise that targets your knee.

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