Are You Looking for the Best Exercises to Relieve Achy Knees?
If you’re struggling with knee pain and are looking for ways to relieve discomfort and improve your knee function, you’re in the right place! Knee pain can stem from various causes—whether it’s general discomfort, stiffness, or even a specific condition like osteoarthritis or patellofemoral pain. The good news is, the right exercises can help reduce pain, strengthen muscles around the knee joint, and enhance overall mobility.
As a physical therapist with over 10 years of experience, I’ve helped many patients manage and overcome knee pain through targeted exercise routines. After seeing how effective a daily physical therapy routine can be for knee pain, I’ve designed a program that targets the most common causes of knee discomfort. These exercises will not only relieve pain but also help you restore function, enabling you to get back to the activities you love.
In this article, I’ll guide you through the best exercises to relieve achy knees, focusing on both stretching and strengthening. I’ve also included recommendations for the best equipment that I use in my clinic, which can further help you get the most out of these exercises.
Remember, knee pain can sometimes be confused with other conditions, such as knee osteoarthritis, chondromalacia patella, or patellofemoral pain syndrome, so it’s important to ensure you’re addressing the right issue!
Best Stretching Exercises for Achy Knees
The best stretching exercises for achy knees include the hamstring stretch, prone quad stretch, and calf stretch on a slant board. These exercises can help relieve tension around the knee joint and improve mobility. For best results, complete them twice daily and avoid any movements that increase your pain or symptoms. This program was designed by a Doctor of Physical Therapy who is an Orthopedic Clinical Specialist. As always, consult your healthcare provider before starting a new exercise routine.
1. Hamstring Stretch
- Purpose: Stretches the hamstring muscle at the back of your thigh, which can alleviate tension in the knee joint.
- Benefits: Improves flexibility and reduces the pressure on your knees by lengthening the muscles behind the knee.
- How to Do It:
- Keep your leg straight and lift it off the table using a strap.
- Hold the stretch for 20 seconds and repeat 5 times.
- Pro Tip: A Stretching Strap with loops makes this stretch easier.
2. Prone Quad Stretch
- Purpose: Stretches the quadriceps and the vastus lateralis muscle on the front of your thigh.
- Benefits: By reducing tightness in the quads, you can relieve pressure from the knee joint, helping reduce pain.
- How to Do It:
- Loop a strap around your ankle and pull your heel gently toward your buttocks.
- Hold the stretch for 10 seconds and repeat 10 times.
- Pro Tip: A Stretching Strap helps you maintain the proper form for maximum benefit.
3. Calf stretch on a slant board
- Purpose: Stretches the calf muscles, which play a critical role in knee mobility.
- Benefits: Reducing tightness in the calf can improve overall knee function and reduce pain.
- How to Do It:
- Place your foot flat on the slant board and lean forward to feel a stretch in your calf.
- Hold for 20 seconds and repeat 5 times.
- Pro Tip: Use a Slant Board for a deeper stretch and better angle.
Bonus: Helpful equipment for reducing achy knee pain; Ice Pack and TENS
- Purpose: Helps reduce swelling and inflammation around the knee.
- Benefits: Effective for relieving acute pain and improving mobility, especially after exercise.
- How to Use:
- Place TENS pads on the outside of the knee over the painful area.
- Apply ice around the knee for 10-15 minutes after exercises to reduce inflammation.
- Pro Tip: Use Ice Packs and a TENS unit for targeted pain relief during your recovery process.
Strengthening Exercises for Achy Knees
The best strengthening exercises for achy knees include straight leg raise, short arc quad, long arc quad, and bridges with a resistance band. These exercises help support knee stability and reduce discomfort by targeting the quads, glutes, and surrounding muscles. Perform them daily and stop any exercise that increases your pain or symptoms. This program was created by a Doctor of Physical Therapy who is an Orthopedic Clinical Specialist. Be sure to consult your healthcare provider before beginning any new exercise routine.
1. Straight Leg Raise
- Purpose: Strengthens the quadriceps muscle on the front of your thigh without stressing the knee.
- Benefits: Helps reduce pain by building quad strength to stabilize and support your knee.
- How to Do It:
- Lie on your back with one leg bent and the other straight.
- Tighten your thigh and lift the straight leg to the height of your bent knee, then lower slowly.
- Complete 10 reps, 2 sets.
- Pro Tip: Use a thick Thick Yoga Mat to reduce pressure on your back.
2. Short Arc Quad
- Purpose: Targets the quads in a limited, gentle range of motion ideal for sensitive or painful knees.
- Benefits: A go-to move for achy knees—builds strength without deep bending.
- How to Do It:
- With a foam roll under your knee, straighten your leg to lift your foot.
- Lower slowly and repeat 20 times for 2 sets.
- Pro Tip: Add Ankle Weights for more challenge.
3. Long Arc Quad
- Purpose: Strengthens the quadriceps through full extension in a knee-friendly position.
- Benefits: Supports achy knees by improving control and reducing joint strain.
- How to Do It:
- Sit with your thigh supported and straighten your leg fully, then lower slowly.
- Complete 20 reps, 2 sets.
- Pro Tip: Try Ankle Weights for added resistance and muscle activation.
4. Bridges with a Band
- Purpose: Activates glutes, hamstrings, and quads—essential for knee and hip support.
- Benefits: Especially helpful for weak hips or poor glute control causing knee pain.
- How to Do It:
- With knees bent and a band around your thighs, lift your hips while pushing knees outward.
- Hold for 3 seconds at the top, then lower. Repeat 20 times.
- Pro Tip: Keep Resistance Band tension steady to fully engage supporting muscles.
Bonus: Helpful equipment for completing your exercises for achy knees; Thick Foam Mat
- Purpose: Provides a cushioned surface for knee-friendly exercises and stretches.
- Benefits: Lightweight, easy to roll up, and versatile for all types of workouts or rehab routines.
- Why It’s Useful:
- Offers comfort and joint protection during floor-based movements.
- Ideal for achy knees when doing exercises like bridges or leg raises.
- Pro Tip: Take the Thick Yoga Mat on vacation to stay consistent with your exercises.
Disclaimers and Disclosures: All information in this article is for informational and educational purposes only and should not be taken as individual medical advice. Additionally, this article contains affiliate links, meaning when you make a purchase, we make a small commission at no additional cost to you. For more information, see our full Disclaimers and Disclosures.
Best Exercises for Achy Knees – Final Thoughts
Dealing with achy knees can be frustrating, painful, and limiting to your everyday activities. I’ve seen firsthand how persistent knee discomfort can affect quality of life, which is exactly why I created the exercise program outlined above.
These are the best exercises for achy knees because they combine targeted stretching and strengthening—helping to reduce pain, improve mobility, and support long-term joint health. I’ve used this approach with many patients, and it consistently leads to great results.
The key is to stay consistent and make these exercises part of your daily routine. With time, patience, and commitment, I believe you’ll be able to return to the activities you enjoy—feeling stronger, more mobile, and hopefully pain-free.
Why Trust Physical Therapy Simplified for the Best Exercises for Achy Knees?
At Physical Therapy Simplified, our mission is to provide an accessible, trustworthy source of physical therapy guidance that anyone can understand, follow, and benefit from. We want you to feel confident that you’re getting evidence-based advice and the best exercises for achy knees—all designed to reduce pain and restore your highest functional potential.
This article was written by Andrew Harkins, DPT, a licensed physical therapist with over ten years of clinical experience. He is certified by the American Board of Physical Therapy Specialties as an Orthopedic Clinical Specialist and is recognized for his expertise in treating knee-related conditions.
Andrew has also served as a teaching assistant at the University of Pittsburgh’s Doctor of Physical Therapy Program, where he contributed to musculoskeletal coursework with a special focus on knee pain treatment strategies. His knowledge and hands-on experience ensure that the information you’re reading is not only accurate but clinically proven to help.
