5 Exercises and stretches to help relieve knee pain at home

Knee pain is one of the most uncomfortable discomforts we can feel: it hurts when walking, standing and even if you spend a long time sitting. Below we tell you how to relieve knee pain at home: exercises and stretches that will help you.

Knees is one of the largest and most used joints in the body, so pain is more common than we would like and, also, difficult to ignore. According to the United States National Library of Medicine, it can appear at any age, either suddenly or as something mild and gradually worsen.

Fortunately, a majority of knee pain can be treated at home with over-the-counter pain relievers, along with stretching and strengthening exercises that promote knee mobility and stability.

Exercise 1

1. Start this exercise lying on your back.
2. Bend leg 1 until your foot is resting on the floor at the knee of leg 2.
3. Extend leg 2 and keep your foot bent.
4. Lift leg 2 and hold for 5 seconds.
5. Release and repeat 5–10 times on each side.

Exercise 2

1. Start this exercise lying on your back.
2. Bring one knee to your chest, circling it with both hands.
3. Hold for 30 seconds.
4. Release and repeat 5 times on each side.

Exercise 3

1. Start lying on your left side with your knees slightly bent.
2. Lift your right knee, keeping your left leg on the floor and your feet together.
3. Hold for 5–10 seconds.
4. Release and repeat 10 times on each side.

Exercise 4

1. Start lying on your left side with your head supported by your forearm.
2. Stretch out your right leg, with your foot bent, and lift it up.
3. Hold the position for 10 seconds.
4. Release and repeat 5 times on each side.

Exercise 5

1. Lean on the back of a chair to improve your balance.
2. Bend one leg behind you.
3. Grasp your ankle and pull it towards you.
4. Remember to keep your abs and glutes covered.
5. Feel the stretch in the front of your thigh.
6. Hold for 5–10 seconds.
7. Release and repeat 5 times on each side.