Exercises for Targeted Areas
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      Exercises for Knee Pain

      The knee is one of the most hardworking joints in our body, so it should be no surprise that so many people suffer from knee pain. You can help to take care of your knees by building muscle around your knee to give support, improve balance, and increase mobility.

      The following are some exercises you can consider trying in the comfort of your own home:

       Exercise 1: Straight Leg Raise

      • Start by lying flat on your back, legs extended with your hands relaxed down by your side.

      • Bend your right leg until your right foot is resting flat on the floor.

      • With your left leg extended out in front, lift your left leg 4-6 inches off the ground and hold for 5 seconds.  

      • Gradually release back down to the ground and relax.  

      • Repeat with the right leg.

       Exercise 2: Clam Shells

      • Lay down on a firm surface such as the floor or your bed on your right side with your knees slightly bent, and your left leg stacked on top of your right leg.

      • Keeping your feet together, lift your left knee up until it is parallel to your hip.

      • Hold for 5 seconds and gradually return to the starting position.

      • Repeat 10 times on each side.

       Exercise 3: Leg Curls

      • Stand up with your feet hip-width apart. Extend both arms out in front and grasp onto the back of a sturdy chair, table, or rail for support.

      • Standing on your left leg, bend your right knee and bring your right heel towards your glute, and hold for 5 seconds.

      • Avoid bending at the hip.

      • Slowly lower your leg to the floor and relax.  

      • Repeat 10 times on both legs.

       Exercise 4: Squats 

      • Stand up with your feet shoulder-width apart. Extend both your arms out in front and grasp onto the back of a sturdy chair, table, or rail for support.

      • Slowly bend both your knees and lower your body down to a comfortable distance. Make sure your knees do not pass your toes, and make sure your back stays flat.

      • Weight should be on your heels.

      • Using only your legs, push your body back up to the starting position through your heels, and squeeze your glutes at the top.  

      • Relax and repeat 10 times.

      Consider trying these exercises to keep the muscles around your knees strong to help alleviate stress on your knee joint, but always remember to check with your physician first before starting any new fitness regimen!