10 Stretches and Exercises for Knee Pain
Knee pain is common and may be influenced by muscle weakness, stiffness, or everyday movement patterns. Gentle stretches and low-impact strengthening exercises that support the quadriceps, hamstrings, calves, and glutes are commonly used to improve knee comfort and mobility. Consistent, pain-free movement may help support joint function and overall knee health.
Knee pain can affect people of all ages, whether from long hours of sitting, repetitive movement, sports, or everyday wear and tear. Fortunately, stretching and strengthening exercises for knee pain are widely used to support mobility, flexibility, and joint comfort when done correctly and consistently.
In this guide, you’ll learn 10 simple stretches and exercises for knee pain that focus on building strength around the knee joint while improving flexibility in surrounding muscles. These movements are commonly recommended in wellness and physical activity programs and may help support more comfortable movement over time.
Always move gently and stop if pain increases. If knee pain is persistent, worsening, or limits daily activities, consult a qualified healthcare professional.
Why Exercise and Stretching Matter for Knee Comfort
The knee joint relies heavily on surrounding muscles for support, particularly the quadriceps, hamstrings, calves, and glutes. When these muscles are weak or tight, additional strain may be placed on the knee during walking, standing, or bending.
Regular, low-impact exercise may help to:
- Support joint stability
- Improve range of motion
- Reduce stiffness after inactivity
- Encourage healthy circulation around the knee
For additional everyday strategies, you may find this helpful guide about Simple remedies and tips on how to relieve knee pain.
Strengthening Exercises to Build Knee Support
1. Straight Leg Raises (Supine)
What it supports: Quadriceps strength without bending the knee
How to do it:
- Lie on your back with one knee flexed and the other leg straight
- Tighten the thigh muscle of the straight leg
- Lift it 15–25 cm off the floor
- Hold for 5 seconds, then lower slowly
Repetitions: 8–12 per leg
This exercise is commonly used to activate the quadriceps while minimising knee stress.
2. Quad Sets (Isometric)
What it supports: Muscle activation and knee stability
How to do it:
- Sit or lie with a rolled towel under your knee
- Press the knee gently downward into the towel
- Keep your heel on the floor
- Hold for 3–5 seconds
Repetitions: 10–15
Quad sets are often recommended when knee movement feels limited.
3. Calf Raises
What it supports: Lower-leg strength and knee alignment
How to do it:
- Stand holding a chair or wall
- Slowly lift both heels off the ground
- Hold briefly, then lower with control
Repetitions: 10–15
Strong calves help absorb impact during walking and standing.
4. Half Squats
What it supports: Glutes, thighs, and functional movement
How to do it:
- Stand with feet shoulder-width apart
- Slowly bend your knees slightly, as if sitting back
- Keep chest upright
- Return to standing
Repetitions: 8–10
Only squat to a comfortable depth—never push through pain.
5. Standing Hamstring Curls
What it supports: Hamstrings and knee control
How to do it:
- Hold onto a chair or wall
- Bend one knee, drawing your heel toward your glutes
- Hold briefly, then lower
Repetitions: 10 per leg
Hamstring strength plays an important role in knee balance and coordination.
Stretching Exercises to Improve Flexibility
6. Hamstring Stretch (Towel Assist)
What it supports: Back-of-thigh flexibility
How to do it:
- Lie on your back
- Loop a towel under one foot
- Keep the leg straight and gently lift it upward
- Stop when a stretch is felt
Hold: 20–30 seconds
Tight hamstrings are commonly associated with knee stiffness.
7. Calf Stretch (Gastrocnemius & Soleus)
What it supports: Ankle mobility and knee mechanics
How to do it:
- Stand facing a wall
- Step one leg back and keep it straight (gastroc)
- Then slightly bend the back knee (soleus)
Hold: 20 seconds each variation
8. Standing Quadriceps Stretch
What it supports: Front-thigh flexibility
How to do it:
- Stand holding a chair or wall
- Bend one knee and gently hold your ankle
- Bring heel toward glutes without forcing
Hold: 20–30 seconds
9. Seated Knee Extension Stretch
What it supports: Gentle knee extension
How to do it:
- Sit on a chair
- Extend one leg straight
- Gently tighten the thigh
Hold: 5–10 seconds
This is a low-impact option often used during long sitting periods.
10. Glute Bridge
What it supports: Glutes and pelvic stability
How to do it:
- Lie on your back with knees bent
- Press through your heels and lift hips
- Hold briefly, then lower
Repetitions: 8–12
Strong glutes help reduce excess load on the knees.
Visual Guide: Exercises to Help Relieve Knee Pain
Strengthening Visuals
1. Straight Leg Raises
2. Quad Sets with towel
3. Calf Raises
4. Half Squats
5. Standing Hamstring Curls
Stretching Visuals
6. Hamstring Stretch (towel assist)
7. Calf Stretch (straight & bent knee)
8. Quadriceps Stretch (standing)
9. Seated Knee Extension
10. Glute Bridge
Tip: Perform exercises slowly and with control. Movement quality matters more than speed.
Important Tips for Exercising With Knee Pain
- Listen to your body: Mild stretching discomfort is okay; sharp pain is not
- Be consistent: Short daily sessions are often more beneficial than occasional long ones
- Use support: Chairs, walls, and towels can improve comfort and balance
- Warm up first: Gentle walking or mobility helps prepare joints
Final Thoughts
Incorporating stretches and exercises for knee pain into your routine may help support mobility, strength, and everyday comfort when done gently and consistently. Focus on controlled movements, listen to your body, and always seek guidance from a qualified healthcare professional if symptoms persist.
Supporting Your Routine With Daily Comfort Care
Alongside movement, many people incorporate topical wellness products into their daily routine for added comfort and relaxation. Florentine Gold offers natural formulations commonly used as part of a balanced, active lifestyle:
These products are designed to complement healthy movement, not replace professional care.
Frequently Asked Questions
1. Is it okay to stretch your knee when it hurts?
Gentle stretching may help improve flexibility and reduce stiffness, but it should never increase pain. Stretch only within a comfortable range and stop if discomfort worsens.
2. Which exercises should I avoid with knee pain?
High-impact activities, deep squats, jumping, or sudden twisting movements are commonly avoided when knee pain is present, especially if they cause discomfort.
3. Is bike exercise good for knee pain?
Cycling is generally considered a low-impact activity and may support knee mobility when resistance is kept low and movement feels comfortable.
Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.
