Best Exercises to Relieve Knee Pain at Home

Knee pain can make everyday activities challenging, but gentle exercise is one of the best ways to find relief. By doing the right exercises at home, you can reduce pain, improve joint mobility, and strengthen the muscles around your knees. The good news is that you don’t need any fancy equipment or a lot of space — just a bit of floor space (even a mat or bed will do) and a willingness to start slowly. 

This guide will walk you through a variety of at-home exercises, ranging from easy stretches to moderate strengthening moves, in a friendly, step-by-step manner. These exercises are suitable for all ages and can be done in a typical Indian home setting. Remember, the goal is to move again, pain-free, at your own pace.

Gentle Stretching for Knee Relief

Stretching helps loosen tight muscles and increase flexibility in the knee joint. It is a great way to reduce stiffness and pain, especially if you have been sitting for long periods.

• Hamstring Stretch: Sit on the floor (or on a firm bed/mat) with one leg stretched out in front of you and the other leg bent. Keep your back straight and gently lean forward from your hips, reaching toward the toes of your straight leg. You should feel a mild stretch along the back of your thigh.
• Calf Stretch (Heel Stretch): Stand facing a wall and place your hands on it for support. Step one foot back, keeping that heel flat on the ground and toes pointing forward. Bend your front knee slightly as you lean into the wall until you feel a stretch in the calf of your back leg.
• Quadriceps Stretch: Stand near a wall or hold a chair for balance. Bend one knee and bring your heel up toward your buttocks. Grab your ankle (or pant leg) and gently pull your foot toward your body until you feel a stretch in the front of your thigh.
• Heel Slides (Knee Bends): If your knees feel very stiff, heel slides are a gentle way to improve bending. Lie on your back (on a bed or mat) with legs straight. Slowly slide one heel toward your buttocks by bending your knee, as far as comfortable, then slide it back out straight. 

By doing these stretches, you will warm up your muscles and increase blood flow to the knee. Stretching before and after other exercises can also help prevent soreness. It is a soothing and straightforward way to start your knee care routine.

Isometric Exercises to Stabilise the Knee

Isometric exercises involve contracting your muscles without moving the joint. They are perfect for building knee strength when movement is painful or when you are just starting, as they don’t put extra strain on the joint. 

• Quad Set (Knee Press): Sit or lie down with your leg straight out. Place a rolled-up towel or a pillow under your knee. Now tighten the muscles on the front of your thigh (your quadriceps) and press the back of your knee downward into the towel.
• Wall Sit (Partial Squat Hold): Stand with your back against a wall and your feet about 1–2 feet away from the wall, shoulder-width apart. Slide down the wall slowly as if you are about to sit on an invisible chair. Stop when your knees are bent at roughly 45 degrees. Hold this semi-squat for 5–10 seconds (or as long as you are comfortable), then push through your heels to slide back up to a standing position.
• Leg Cross Squeeze: This is a simple exercise you can do while sitting. Sit on a chair or the edge of your bed and cross your ankles. Push your front foot backwards and back foot forward against each other (as if your legs are trying to scissor past one another)

Isometric exercises like these build a foundation of strength. They can be beneficial if you have knee arthritis or are recovering from an injury, since they let you activate muscles without aggravating the joint. These small steps can add up to significant changes, supporting not only your knees but also your Bone Density and Joint Resilience.

Balance and Stability Exercises

When knees are painful, people often avoid putting weight on one leg or doing anything that feels unstable. However, gentle balance exercises can improve joint stability and reduce the risk of falls or stumbles.

• Single-Leg Stand (with support): Stand near a wall or hold the back of a chair. Shift your weight onto one foot and lift the other foot a few centimetres off the ground. Try to balance on one leg for 10–20 seconds. It’s okay (and wise) to keep a hand on the wall or chair initially. 
• Heel-to-Toe Walk (Tandem Walk): This exercise can be performed along a hallway or in a long, open room. Place one foot directly in front of the other, so that the heel of your front foot touches the toes of your back foot, as if you are walking on a tightrope. 
• Side Leg Raises (Standing Hip Abduction): Stand sideways to a wall, resting one hand on it for support. Shift weight to your left leg and lift your right leg out to the side (keep the leg straight and foot flexed). Lift only about 30 cm or until you feel your outer hip working.

Including balance exercises a few times a week will complement your stretching and strengthening routine. Improved balance can make walking on uneven ground much safer and more comfortable for your knees. Curious about how balance impacts bone strength long-term? Explore our Comprehensive Guide to Understanding Bone Density and Building Strong Bones.

Gentle Knee-Friendly Cardio

Cardiovascular exercise is vital for overall joint health and weight management, but high-impact activities like running or jumping can aggravate knee pain. Fortunately, numerous low-impact cardio options are gentle on the knees.

• Walking: One of the simplest and best exercises for knee pain is walking. A casual walk on a flat surface gets your blood circulation going and can help reduce stiffness. Start with short walks on days your knees feel okay, and gradually increase your time. Wear comfortable shoes with good support.
• Stationary Cycling or Treading: Cycling is a fantastic low-impact cardio exercise because it strengthens the quads and hamstrings while being gentle on the knees. A stationary bike at home, if you have access to one, can be very knee-friendly. Keep the resistance low to start.
• Swimming or water exercise: If you have access to a swimming pool, swimming is exceptionally gentle on the knees while giving you a full-body workout. Water supports your body weight, making exercises like water walking or water aerobics excellent options for those with knee pain.
• Yoga and Tai Chi: These gentle disciplines focus on controlled movements, flexibility, and balance, which can benefit knee health. Yoga can be adapted to be very knee-friendly by avoiding deep squatting poses and using props. Tai Chi involves slow, flowing motions and weight shifting, which can strengthen your legs and improve balance without impact.

Gentle cardio activity increases blood flow and lubricates the knee joint, often easing pain and stiffness. The key is to choose low-impact activities and do them at an intensity that doesn’t cause pain. Regular movement also contributes to Building Bone Strength Naturally.

Safety Tips: When to Exercise or Rest

Exercising an aching knee may sound counterintuitive, but it is generally safe and beneficial if done wisely. Here are some safety tips to ensure you’re helping your knees, not hurting them:

• Listen to your pain: It’s normal to feel a little discomfort or muscle ache when you start new exercises, but you should not feel sharp or severe pain. If an exercise causes more than mild pain, stop doing it or make the movement smaller and gentler.
• Start slow and gradual: Begin with easier exercises and a low number of repetitions. You might start with just 3–5 reps of a strengthening exercise, or a 5-minute walk, and gradually build up.
• Warm up and cool down: Before you dive into exercises, do a quick warm-up to get blood flowing to your knees. This could be a 5-minute easy walk around the house, marching in place, or doing some gentle leg swings while holding a chair. 
• Mind your form: Proper form is crucial for reaping benefits and avoiding strain. Performing exercises slowly and in a controlled manner usually ensures good form. It is better to do fewer repetitions correctly than many with poor form.
• Use support and props: There is no shame in using support. Hold onto a wall or chair for balance moves. Use cushions, rolled towels, or yoga blocks to make yourself comfortable.
• Respect flare-ups and rest days: Knee pain can fluctuate. If you experience a flare-up of pain or swelling (for instance, if you have arthritis that occasionally becomes very sore), it is okay to take a day or two off from exercise.

By following these precautions, you will create a safe environment that allows your knees to become stronger. 

Lastly, be proud of yourself for taking steps to care for your knees. It is not always easy to start an exercise routine, especially when you have pain. But your dedication will pay off. Over time, these exercises can truly help you move again with less pain and more freedom.

References

1. NHS Inform – Exercises for knee muscle and joint problems. (NHS Scotland, patient guidance on knee exercises), nhsinform.scotnhsinform.scot
2. Versus Arthritis – Exercises for the knees. (UK charity guide with simple knee exercises and tips), versusarthritis.orgversusarthritis.org
3. Healthline – 10 Exercises to Relieve Knee Pain. (Healthline, detailed exercise list with illustrations), healthline.comhealthline.com
4. Cleveland Clinic – Best Exercises for Osteoarthritis of the Knee. (Expert advice on safe cardio, strength and stretching for knee OA), health.clevelandclinic.orghealth.clevelandclinic.org
5. Medical News Today – 10 types of exercise to try with arthritis of the knee. (Medical News Today, June 2025, reviewed by experts), medicalnewstoday.commedicalnewstoday.com