6 Visuals of Exercises to Help Relieve Knee Pain 

These six knee pain exercises have clear step-by-step instructions. Each activity will be described in detail so you may follow along without images. 

Sit or lie down with legs extended in front.Contract your quadriceps. Your knee back should touch the floor. Tighten muscle for 5 seconds. Let go for a moment. Repeat 10-15 times per leg. 

1. Quad Sets

Lie on your back with one leg bent and one straight. Tighten the straight leg quadriceps and lift it to the bent knee. Lift the leg for a moment. Slowly drop the leg to the ground. Repeat 10-15 times per leg. 

2. Straight Leg Raises

Hold a chair for support behind you. Bending at the knee, lift one foot toward your buttocks. Keep position for a few seconds. Slowly lower foot to ground. Repeat 10-15 times per leg. 

3. Hamstring Curls

Start with your back against a wall and feet shoulder-width apart. Get your knees to 90 degrees by sliding down the wall. Keep position for 10-15 seconds.  Regain the starting position. Continue 5-10 times. 

4. Wall Sits

Stand with your feet shoulder-width apart and balance on a chair. Stand on your toes, heels off the ground. Hold for a moment on your toes. Lower your heels slowly. Repeat 10-15 times. 

5. Calf Raises

Place yourself in front of a step or sturdy platform. Step up with one foot, then meet it with the other. Return to the ground one foot at a time. Repeat 10-15 times per leg. 

6. Step-Ups

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