Exercises For Knee Pain

  • Wall Slide: Lean your back against a wall and bend your knees. Only bend about 30 degrees – you don’t want a full squat. Do not let your knees go out over your toes. Do this about 5-10 times.
  • Bent-Leg Raises: Sit in a chair and rest your foot on another chair. Lift your foot a few inches from the chair while keeping your leg straight. Hold for up to 10 seconds. Lower. Do this 5-10 times. You can work on increasing your time – up to 2 minutes if you like.
  • Standing Leg Lifts: Stand again with your back against a wall. Lift one leg while keeping your knee straight. Hold for 5 seconds. Bend knee to relax. Extend leg again. Do 5 repeats – then switch to the other leg. Try to work up to 10 seconds.
  • Knee Flex: Sit in a chair. Loop an exercise band if you have one under your foot. If you don’t have a band – a towel will work just fine. Pull on the towel with both hands and bend your knee to raise your foot about 5 inches off the floor. Hold and then release. Do 5 times on each leg.
  • Biking: Riding a stationary bike is also great to build strength around your knees. When you begin, try to do 10 minutes and then increase your time.

These exercises will help to strengthen your knees and help keep you out on the roads. A good practice is to get in the habit of doing them as part of your routine – whether your knees are bothering you or not.