Knee pain is a common issue that affects many individuals, especially as they age or engage in activities that put pressure on the knee joints.

If you are experiencing knee pain, incorporating exercises into your daily routine can help relieve pain, increase strength, and improve flexibility. This article will provide exercise recommendations along with images to guide you through each movement.

1. Straight Leg Raises

Lie on your back with one leg bent and the other straight. Tighten the thigh muscles of the straight leg and lift the leg up towards the ceiling. Hold for a few seconds, then slowly lower it back down. Repeat for 10-15 repetitions on each leg.

2. Wall Slides

Stand with your back against a wall and your feet about a foot away from the wall. Slide down the wall until your knees are bent at a 90-degree angle. Hold for 5-10 seconds, then slide back up the wall. Repeat for 10-15 repetitions.

Make sure to keep your knees in line with your feet and not in front of them.

3. Hamstring Curls

Stand behind a chair or hold onto a wall for balance. Lift one foot off the ground and bring your heel towards your buttocks. Hold for a few seconds, then lower your foot back down. Repeat for 10-15 repetitions on each leg.

4. Clamshells

Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee up towards the ceiling. Hold for a few seconds, then lower it back down. Repeat for 10-15 repetitions on each side.

5. Step-ups

Stand in front of a step or stair with your feet hip-width apart. Step up onto the step with one foot, then bring the trailing foot up to meet it. Step back down and repeat with the other foot. Repeat for 10-15 repetitions on each side.

6. Calf Raises

Stand with your feet hip-width apart, and lift your heels off the ground so that you are standing on the balls of your feet. Hold for a few seconds, then lower your heels back down. Repeat for 10-15 repetitions.

7. Quadriceps Stretch

Stand near a wall or a chair for balance. Bend one knee, bringing your heel towards your buttocks. Hold onto your ankle and gently pull it closer to your buttocks to feel a stretch in the front of your thigh.

Hold the stretch for 10-20 seconds, then release. Repeat on the other leg.

8. Hamstring Stretch

Sit on the ground with one leg straight out in front of you and the other leg bent. Reach forward and try to touch your toes of your straight leg while keeping your back straight. Hold the stretch for 10-20 seconds, then release. Repeat on the other leg.

9. IT Band Stretch

Stand with one foot crossed in front of the other. Lean towards the side with the back leg crossed over, feeling the stretch on the outside of the thigh and hip. Hold for 10-20 seconds, then repeat on the other side.

10. Bridge

Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down.

Repeat for 10-15 repetitions.

Incorporating these exercises into your routine can help you manage knee pain while improving strength and flexibility in your joints. Remember to start slow and increase the intensity of your workout as you feel comfortable.

If your pain persists or worsens, consult with your doctor or a physical therapist for further guidance.