5 Simple Knee Pain Relief Moves You Can Do At Home — No Gear Needed
If you’re one of the millions dealing with daily knee pain, you know how frustrating it can be. Climbing stairs, standing up, or even walking can feel like a challenge. The good news? You don’t need expensive equipment or a physical therapist on speed dial to start feeling better.
These five at-home moves are designed to ease knee pain naturally — and you can start today.
Body:
1. Seated Leg Raises (Strengthens Quads) Sit on a firm chair. Straighten one leg until it’s parallel with the floor, hold for 5 seconds, then lower slowly. Do 10 reps per leg.
Why it works: Strengthens the quads, which helps stabilize the knee joint.
2. Hamstring Curls (Activates Back of Leg) Lie on your stomach, slowly bring one heel toward your glutes, hold for 3–5 seconds, then release. Repeat 10 times per leg.
Why it works: Builds strength in hamstrings without pressure on the knee.
3. Calf Raises (Boosts Support) Stand tall near a wall or chair. Rise onto your toes slowly, hold at the top, then lower with control. Aim for 3 sets of 10.
Why it works: Strong calves support proper knee alignment.
4. Step-Ups (Low-Impact Functional Move) Use your stairs or a sturdy step. Step up with your right foot, then bring the left up to meet it. Step back down. Do 10 reps each leg.
Why it works: Mimics real-life movement to build joint-friendly strength.
5. Straight-Leg Bridges (Strengthens Hips & Glutes) Lie flat on your back, knees bent. Raise hips toward the ceiling, squeezing your glutes at the top. Lower slowly. Repeat 12–15 times.
Why it works: Strong glutes = less pressure on the knees.
