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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Knee pain can slow you down. But the right exercises can bring strength, support, and stability. Discover simple yet powerful knee-friendly moves backed by experts.
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Healthy knees support everyday movements like walking, climbing, and squatting. Regular knee workouts improve mobility, reduce joint stiffness, and prevent injury.
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Lie flat, raise one leg straight up, and hold for 5 seconds. This beginner-friendly move strengthens quads without stressing the knees. It is ideal for arthritis relief.
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Use a step or sturdy platform. Step up and down, switching legs. Step-ups mimic real-life motion and boost knee stability, glutes, and core strength.
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Slide down a wall into a seated position and hold for 15–30 seconds. This static squat activates the quadriceps and hamstrings, which support knee function.
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Stand tall, lift your heels, and balance on your toes. Calf raises improve blood circulation, enhance ankle support, and reduce pressure on knee joints.
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While standing or lying, bend your knee, bringing your heel toward the glutes. This tones the back of your thigh and keeps knee flexors strong and flexible.
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Lie on your side with knees bent, lift the top knee like a clamshell opening. A must-do for runners and those with IT band issues, this move aligns hips and knees.
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-Reduce chronic knee pain -Prevent injury & surgery -Strengthen ligaments & cartilage -Support long-term mobility -Ease arthritis symptom
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-Warm-up before workout -Avoid sudden high-impact move -Strengthen supporting muscle -Maintain healthy body weight -Stay consistent with your knee routine
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