Three at Home Exercises to Reduce Knee Pain. 10 min. or Less

Three at Home Exercises to Reduce Knee Pain.  10 min. or Less

Athletes aren’t the only ones who can use exercises for knee pain to their advantage. The University of Virginia lists the following benefits of therapeutic exercise– one of the primary forms of active physical therapy (along with hydrotherapy):

  • better range of motion
  • muscular development
  • loosening of stiff, tender tissues
  • improvement of equilibrium and decrease in sleep disorders
  • boost to circulatory system health
  • diminishment of discomfort

Basic exercise tips from experts

Exercise recommendations from Flexogenix, for those recovering from a knee injury or wanting to manage osteoarthritis should consider the following:

  1. Don’t try to move too fast. Making the body stronger takes time.
  2. You might feel slight pain during a workout, but it should never be excruciating.
  3. Consult with your physician if you feel pain during your at home workout.

We advise that every exercise session end with a series of careful stretches. Stretching helps to prevent rigidity. That’s critical: when you exercise your knees, they can become tighter, which in turn can lead to reinjury.

Stop knee pain with these three quick exercises

We recommend these 3-excersies to help reduce and prevent knee pain.  This shouldn’t take more than 10 minutes.  Please note that those who have experienced injury should first consult a physician:

side-lying clam for knee strenght1.)  Side-lying clam

Lie down on your right side, with your feet against each other and your knees bent just a bit. Lay your head on your arm. Hold a three-pound dumbbell on your outer left thigh.
– Tighten your buttocks and core. Bring your left leg up, pivoting the knee upward. Lower. Do 10 reps on each side.

step-up illustration image2.)  Step-ups

Go to the bottom of a staircase. Put your left foot on the first stair, with your heel completely supported.
– Place all your weight on the higher foot. Move right toe to first step. Hold for three seconds. Bring right toe down and touch it to the ground. Do 10 reps on each side.

bridge3.)  The Bridge

Lie down flat. Your feet should be separated and parallel with your hips. Bend your knees, careful not to overextend and cause further knee pain. Rest both arms on the ground.
– Tighten your core. Elevate your hips and spine in a single action. Bring your body back to the floor. Complete 15 reps.


Knee exercise & rehabilitation expertise

If you need to manage osteoarthritis or are otherwise suffering from pain in your knees, you are best served by an expert consultation and a customized treatment plan. The Flexogenix Approach treats the source of the pain and will guide you toward recovery.  Start today and find out how we can help.


(*Exercise illustration credit: Originally appearing on


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