Gentle Exercises for an Inflamed Knee: 5 Movements for Sore Days

When the knee is swollen, warm and sore, the first instinct is to keep it completely still. A short break is often sensible, but days without movement can make the knee stiffer and the muscles around it weaker. For many people, gentle movement within a comfortable range helps the knee feel less stiff and makes the return to normal activity easier. This article shows five easy exercises for sore days and explains when you should see a doctor before you start.

First: when to see a doctor

Do not exercise, and see a doctor quickly, if:

• the knee is red, hot and very swollen, especially if you also have a fever or feel unwell,
• the knee swelled up quickly after a fall, a twist or a blow,
• you cannot put weight on the leg or cannot bend or straighten the knee,
• the pain is getting worse from day to day.

More about possible causes of swelling is in our article on the swollen knee.

Rules for exercising with an irritated knee

Move slowly and only within a range that feels comfortable. The exercises should feel like gentle movement, not like training. Mild discomfort that fades quickly is fine, but if the pain becomes sharper or the knee swells more afterwards, do less next time or take a break. Short sessions several times a day are better than one long session. Lying or sitting is the best position for these exercises, because the knee does not have to carry your body weight.

5 gentle exercises

• Ankle pumps. Lie or sit with your legs straight. Pull your toes toward you and then point them away, calmly and rhythmically, about fifteen times. This simple movement keeps the muscles of the lower leg active and is good for circulation.
• Thigh squeeze. With your leg straight, tighten the front of your thigh, hold for five seconds and relax. Repeat ten times. The knee hardly moves, but the thigh muscle stays active.
• Heel slides. Lie on your back and slowly slide your heel toward your buttocks until you feel a gentle pull, then slide it back. Repeat eight to ten times. Do not force the bend, it often increases by itself as the knee calms down.
• Seated knee swings. Sit on a high chair or on a bed so that your feet do not touch the floor. Let the lower leg swing gently back and forth for about a minute. Many people find that this loosens a stiff knee.
• Seated knee straightening. Sit on a chair and slowly straighten one knee until the leg is almost straight, hold for two seconds and lower it again. Repeat eight times with each leg, without any added weight.

Other things that can help on sore days

Rest the leg in a raised position several times a day, for example on a pillow while you lie down. Many people find that cooling helps a hot, swollen knee, while warmth is often more pleasant for a stiff one. Our article on heat or cold for knee pain explains the difference. Spread your activities through the day, take short breaks and avoid long standing, kneeling or deep squatting until the knee feels better.

When the knee calms down

When the swelling goes down and the pain eases, you can gradually start exercises that build strength, such as the ones in our article on knee strengthening exercises at home. Many people also like to wear a soft knee sleeve in this phase. It gives a pleasant feeling of support and keeps the knee warm, so the first walks and exercises after a sore period can feel more comfortable. If the knee keeps swelling again and again, talk to a doctor about the cause.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.