Knee pain is caused by many factors, from acute injury to simple culprits like muscle instability or lack of activity. Fortunately, many causes of knee pain can be addressed using simple knee rehab exercises that you can do at home.
In our guide, we’ll cover seven simple yet effective rehabilitation stretches and exercises for improving knee strength and stability using minimal equipment.
3 Stretches for Knee Stability
Stretching can help support healthy knees by correcting the muscular imbalances leading to pain and instability, and reducing pain caused by inactivity. Without proper stretching, muscles become tighter, reducing your ability to use them to their full range of motion and potentially creating pain and stiffness.
Add these simple, targeted stretches to your at-home movement routine to increase knee stability, reduce pain, and improve general mobility.
Half Kneeling Hip Flexor Stretch
This at-home leg exercise targets your hip flexors, the muscle group at the front of your upper thigh that activates when lifting your knee toward your chest.
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Kneel on the floor. Use a towel or mat under your knee for added comfort.
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Step your right foot forward until your right knee is bent at 90 degrees. With your left leg straight, press the top of your left foot and shin against the floor.
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With hands on your hips, tuck your pelvis by squeezing your glutes.
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Keep your back straight and your gaze forward, then shift your weight forward until you can feel a stretch in your left hip. Hold this position for 1-2 minutes.
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Repeat on the other side.
Dynamic Hamstring Curl
The hamstrings are critical knee stabilizers. This exercise targets the hamstrings to release tension and improve blood flow to the area, which will help make the knees more stable.
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Begin lying on your back with both legs extended.
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Bend your right knee inward toward your chest, then reach forward with both arms and grip the back of your right thigh with your hands.
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With arms straight and upper body relaxed, gently pull your leg toward you until your knee is stacked over your hip. Do not force the movement or pull too hard.
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Straighten your leg by moving your right foot toward the ceiling, then bend your knee again to relax. Focus on keeping the movement slow and controlled. It’s okay if you can’t straighten your leg all the way; just extend to the limit of what’s comfortable.
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Repeat the straightening and bending motion for 1-2 minutes.
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Lower your right leg and repeat on your other side.
Quadricep Stretch
The quadriceps (quads) are a group of powerful muscles at the front of the thigh that activate when extending the knee. Like the hamstrings, tightness in the quads can cause knee pain. Stretch out the quads with this exercise.
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Stand with legs and feet flat on the floor, shoulder-width apart. If you prefer, you can rest one hand on the back of a chair, a wall, or a table for stability.
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Bend your left knee and raise your heel toward your left buttock. Reach the left hand back and grip the top of your foot.
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Maintain a straight posture. To deepen the stretch, tuck the tailbone in.
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Hold the stretch for 15 seconds to 1 minute.
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Repeat with the other leg.
4 Exercises for Knee Strength
Strengthening the knees means reinforcing the muscle groups around the knee that support the joint. Quads, hamstrings, calves, and glutes all play a crucial role in knee stability. By targeting these muscles, you can build up a better support network around the knee, which will help reduce pain, improve stability, and make both your knees and legs stronger.
Try these simple exercises for stronger, more stable knees. They can be done at home to support lower-body strength without the hassle of going to the gym.
Squats
Squats are one of the simplest and best exercises for strengthening the quads, which directly connect to and support the knee.
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Stand with your feet slightly wider than shoulder-width apart and your toes pointing straight ahead.
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Bend both knees and slowly lower your upper body as though sitting in a chair, stopping when your knees reach a 90-degree angle.
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Straighten and return to your starting position.
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Repeat 10-15 times per set for 3 sets.
Side Leg Raise
Use this side leg raise to target the glutes and core. It will also improve stability in your hips, reducing pressure on the knees.
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Lie on your right side with your legs straight. Bend your right forearm and rest your head in your right hand.
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Lift your left leg upward in a controlled manner toward the ceiling, keeping both legs straight.
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Pause at the end range of the movement, then lower to the starting position.
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Repeat 10-15 times per set, 3 sets if possible.
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Switch sides and complete the exercise on the other leg.
Calf Raises
Like the quads, the calves directly connect to the knee. Use this calf raise exercise to strengthen this critical muscle and build better knee strength.
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Begin standing up with your feet 3-4 inches apart, toes facing forward. Rest your hands on the back of a chair or a countertop for stability.
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Slowly raise your heels off the ground to 1-2 inches, keeping your knees straight.
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Hold at the top of the movement for a few seconds, then slowly lower your heels to the floor.
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Repeat 10-15 times per set for 3 sets.
Deadlifts
Deadlifts are great exercises for working the glutes, hamstrings, core, and back muscles, all of which help support the knees. Try this exercise with a bar, kettlebell, or cable machine. Start with low weights until you are comfortable with the movement.
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Stand with feet shoulder-width apart and toes turned slightly outward.
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Hold the weight against the front of your body and hinge slowly at the hips so your buttocks move backward, making sure to keep your core engaged.
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Continue to lower the weight along the front of your shins, keeping your back flat, until you feel tightness in your hamstrings.
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Rise back up, keeping the weight close to your legs. At the top of the movement, tighten the glutes to move the hips forward.
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Repeat for 3 sets of 10-15 reps, depending on weight.
The Benefits of Knee Rehabilitation Exercises
Improved Injury Recovery
Performing knee rehabilitation exercises as part of a structured exercise program can speed up healing after injury and get you back to your regular lifestyle more quickly.
Pain Reduction
Knee rehab exercises improve blood flow into the knee and can help reduce inflammation, which reduces pain and discomfort.
Increased Mobility
Knee rehab exercises help improve range of motion in your knees, which makes daily activities easier and less painful.
Increased Stability
Strengthening the muscles around the knee leads to better joint support, making the knee more stable overall.
Injury Prevention
The stronger and more stable the muscles in your legs, the less likely you are to strain your knees or cause any further injury to them at all.
Quality of Life
Knee rehabilitation leads to improved flexibility, stability, and reduced pain, ultimately improving your quality of life. You’ll be able to go about daily tasks without pain, as well as return to your usual fitness routine.
Frequently Asked Questions
What Is the Best Exercise to Rehab a Knee?
There is no single “best” exercise for rehabilitating your knee. Instead, practising a variety of low-impact leg exercises, stretches, and activities will be the most effective in building knee strength and healing after injury. Each exercise plan should be unique, depending on the specific injury of the patient.
What Is the #1 Mistake for Bad Knees?
The biggest mistake people with knee pain can make is to stop exercising completely. Instead of doing nothing, do your best to stay active through low-impact activities such as swimming, walking, or the exercises listed above. Consult a professional for a rehab plan and follow it.
How Many Times a Week Should You Do Knee Rehab Exercises?
While each person’s knee rehab program will vary depending on their history, fitness, and what their healthcare professional recommends, you should typically start by doing your rehab exercises 2-3 times per week. Consistency is key, though it’s also important to make sure you are not overdoing it and causing more pain or injury. Listen to your body and adjust accordingly.
Knee Rehabilitation Improves Strength, Stability, and Quality of Life
Knee strength and stability exercises are one of the most important things you can do to support your knees and reduce pain and discomfort, whether that’s injury rehab or injury prevention. Using these simple but effective leg exercises, you can reduce pain and improve both strength and stability in your knees.
Remember, there is no “best” exercise, and each exercise plan is unique. Most importantly, keep consistency: 2-3 times per week is a good start.
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