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Better Exercises To Manage Knee Pain

woman has knee pain

Knee pain causes

Knee pain is very common for all age groups. The cause of knee pain may vary depending on age, gender and the level of physical activity etc. Knee pain is a common complaint but demands a proper diagnosis and full physical examination to understand the true reason for the pain.

Arthritis is one of the most common causes but other causes include ligament damage, cartilage erosion, growing pains and mechanical dysfunction. Usually, growing pains from Osgood Schlatter’s disease happens in the young while arthritis is seen in the older population. Ligament, cartilage and mechanical dysfunction are more commonly seen in middle age. Obesity and improper footwear can overload the knee joint leading to some of the injuries mentioned above.

At Bodhizone we say, “do you have a knee problem or does the knee problem have you?”. If your knee pain affects your daily activity, then it’s time to consult a physical therapist to help you to manage pain and improve your strength, flexibility and figure out the common denominator for this injury.

Whatever the cause, exercise, maintaining a healthy weight and proper body mechanics can reduce the symptoms of knee pain. Below are a few common stretches that one can practice to relieve the stress of knee pain.

1. Quadriceps Stretch

Ease the tension in the knee joints by stretching your quadriceps

quadriceps stretch exercise


  • Stand with feet hip-distance apart.
  • Bend your right knee and hold the top of your right foot with your right hand.
  • Bring your right heel as close as possible to your glutes.
  • You can do it with a wall support for balance.
  • Hold for 30 seconds, and repeat on the left leg.

2. Leg Raise Exercise

Seated leg raise

seated leg raise exercise



  • Sit on a chair with leg bent at 90°.
  • Slowly raise your right leg so that it is parallel to the floor, keep your left foot on the ground.
  • Hold for 30 seconds, then slowly bring to the ground, and repeat on left leg.
  • Repeat it frequently in a day. This exercise strengthens muscles around your knees.

3. Step up Exercise

step ups exercise


  • Stand in the front of your stairs or before a wooden step with toes hip-wide apart.
  • Step onto the stair together with your right foot, followed by your left foot.
  • Step down in reverse: Your left foot reaches the floor first, then the right foot.
  • Repeat for approximately 30 seconds then rest for few seconds and repeat it.
  • For balance, use a railing.
  • This exercise strengthens your legs and makes it easier for you to do an everyday activity like climb stairs.

4. Half Squat Exercise

half squat exercise



  • Stand with your feet at about shoulder width apart.
  • Stretch your hands out in the front of you and slowly bend your knees until you’re in a half-sitting position.
  • Keep your lower back straight and chest lifted — don’t lean forward.
  • Hold the position for five seconds, then slowly stand back up.
  • Do 10 repetitions, and slowly increase the counts.
  • This workout strengthens the muscle mass inside the front and back of your thighs.

Why not set up an appointment with us? At Bodhizone we will work with you to diagnose your condition then go through the exercises and variations to improve your knee’s performance.

Give a Call  2125295700 to Schedule Your Appointment Today !