Knee pain can result from a variety of things--sports injuries, car accidents, falls, or even just daily wear and tear over time. While many different treatments exist for knee pain, these seven simple, effective exercises will help relieve tension in your knees.

Quadriceps Stretch

This exercise stretches the quadriceps muscles, the ones located at the front of your thighs. It reduces knee pain and improves your range of motion. The quadriceps stretch can also improve your balance, coordination, and flexibility.

To do this stretch:

1. Stand next to a wall with your feet shoulder-width apart. 
2. Bend one knee so your foot goes up toward your glutes.
3. Grab your ankle and slowly pull it towards your glutes.
4. Hold it for 30 seconds.
5. Return to the starting position then repeat on the other leg.
6. Repeat 2x on each side. 

Hamstring Stretch

This stretch targets the three muscles on the back of your thigh. These are called the semimembranosus, semitendinosus, and biceps femoris. The hamstring stretch is a great exercise for people with knee pain. It helps increase blood circulation, enhance flexibility, and reduce muscle fatigue. 

To do this stretch: 

1. Lie down on your back with your legs straight.
2. Lift one leg.
3. Place your hands behind your thigh and gently pull your knee towards your chest. 
4. Hold this stretch for 30 seconds. 
5. Return to the starting position then repeat on the other leg.
6. Repeat 2x on each side.

Squat

Squats are a great way to effectively strengthen your quadriceps, hamstrings, and glutes without straining your knees. They’re also an excellent exercise for overall strength and balance.

To do this exercise:

1. Begin by standing with feet shoulder-width apart, knees slightly bent, and hands-on-hips.
2. Slowly squat down until your thighs are parallel to the ground. 
3. Pause for a few seconds then slowly return to the standing position. 
4. Do 2-3 sets of 10 repetitions.
5. Make sure to keep your back straight and your core engaged throughout the exercise.

Calf Raises

When you do calf raises, you're working both the calf and hamstring muscles. Strengthening these muscles will provide greater support and stability to your knee. 

To do this exercise: 

1. Stand with your feet shoulder-width apart. 
2. Lift your heels off the ground as high as you can. 
3. Hold the position for a few seconds, then slowly lower them back to the ground.
4. Do 2-3 sets of 10 repetitions.

Straight Leg Raises

Straight leg raises offer a low-impact exercise that strengthens the quadriceps muscles in your legs. By doing this exercise regularly, you will improve your overall fitness level and reduce the amount of knee pain that you experience.

To do this exercise: 

1. Lie on your back with your hips square and legs comfortably on the floor. 
2. Contract the muscles on your legs and slowly raise them 6 inches off the ground.  
3. Hold for 5 seconds, then slowly lower your legs to the floor.
4. Do 2 to 3 sets of 10 repetitions.

Side Leg Raises

Side leg raises target your hip abductor muscles as well as your glutes. Strengthening these muscles can help prevent injury and pain in the hips and knees. They also help to improve balance, coordination, and agility.

To do this exercise: 

1. Lie on your side with both legs straight and feet stacked on top of each other. 
2. Support your head with one hand and place the other hand out front for extra support.
3. Gently raise your top leg as high as you comfortably can and hold for a few seconds.
4. Lower the leg back down.
5. Do 2 to 3 sets of 10 repetitions for each leg.

Disclaimer: Although the information is gathered with great care, please note that the tips given on this website by no means substitute medical advice. If you're experiencing pain, consult your healthcare professional immediately and follow his advice regardless of what you've learned on this website.