Knee Pain: 7 Exercises That Really Help

Now use your opposite leg and your arms to push and pull yourself back and forth on the fascia roller so that it rolls along the muscles of your front thigh.

Tip: This exercise for knee pain helps you release tension in the muscles of the front of your thighs.

Now use your opposite leg and your arms to push and pull yourself back and forth on the fascia roller so that it rolls along the muscles on the back of your thighs.

This exercise helps you relieve tension in the muscles of the back of your thighs.

Tip: If you want to increase the pressure during this exercise to relieve knee pain, place your free leg over the leg you’re working on.

Place one leg on the TRIGGER and begin to target your specific pain point. Once the pain subsides slightly, alternately bend and straighten your knee.

Tip: Alternatively, you can also perform this knee pain exercise on a chair. This will apply slightly more pressure.

Once the pain subsides, you can begin bringing your heel toward your buttocks and then straighten your leg again.

Tip: Make sure to perform this exercise slowly if you have knee pain.

You’ll now feel a stretch on the front of your thigh. Repeat the stretch with the other leg.

Tip: Push your hips slightly forward to deepen the stretch.

Now, keeping your upper body upright, lower your hips back and down until your knees are bent at about a 90° angle. Then push yourself back up to the starting position.

Tip: This knee exercise primarily helps strengthen the front of your thighs. It also engages other leg muscles and your core.