Knee pain is something that affects up to 1 in 5 people, but here are several movements that can help ease or eliminate pain:

Stretching Exercises

Seated Piriformis Stretch
While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other. Next, pull the top knee upward towards your opposite shoulder for a stretch.

Seated Hamstring Stretch
While seated, rest your heel on the floor with your knee straight and gently lean forward until the stretch is felt behind your knee/thigh.

Strengthening Exercises

Knee Extension/Long Arc Quadricep
While seated with your knee in a bent position slowly straighten your knee as you raise your foot upward as shown.

Laying Straight Leg Raise
While laying (or for an easier alternative, do this while sitting), raise up your leg with a bent straight knee. Keep the opposite knee bent with the foot planted to the ground.

Standing Hip Abduction
While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your arms for support if needed for balance and safety.

Squats
Stand with feet shoulder width apart, and in front of a stable support for balance assist if needed, bend your knees and lower your body toward the floor. Your body’s weight should mostly be directed to the heels of your feet. From there, return to a standing position. Knees should bend in line with the 2nd toe, and shouldn’t pass the front of the foot too much.

To learn more about knee pain, click here.