Knee Exercises and Home Relief: A Complete Guide

Movement is one of the best things you can do for a sore knee, as long as it is the right kind of movement. Strong thigh muscles take load off the joint, and regular, gentle activity keeps the knee less stiff.

This guide collects our exercise routines, tips for walking, cycling and swimming, and drug-free ways to ease pain at home. Choose what fits your day and start slowly.

Exercises for your knees

• 6 Knee Strengthening Exercises You Can Do at Home
  Strong muscles around the knee take load off the joint. These six simple exercises need no equipment and can be done at home, at your own pace.
• Gentle Exercises for an Inflamed Knee: 5 Movements for Sore Days
  An irritated, swollen knee does not always need complete rest. These five gentle movements keep it moving without overloading it, plus the signs that need a doctor first.
• A 15-Minute Knee-Friendly Workout for Beginners
  No gym, no jumping, no equipment. This 15-minute routine for beginners strengthens the muscles that support the knee and fits easily into a normal day.
• Chair Exercises for Sore Knees: 7 Moves You Can Do Sitting Down
  When standing exercises are too much, a chair is a good place to start. These seven seated moves keep the knees moving and the leg muscles active.
• How to Make Your Knees Feel Younger: 3 Things You Can Start Today
  You cannot turn back the years, but knees that feel younger are very much possible. These 3 things make the biggest difference.

Moving every day

• Walking with Knee Pain: How to Walk More and Hurt Less
  Walking is gentle, free and good for the knees, as long as you start at the right level. Here is how to build up your walks step by step and keep pain under control.
• Cycling and Swimming with Sore Knees: A Practical Guide
  Cycling and swimming move the knees without the impact of running. Here is how to set up your bike, which swimming strokes suit sore knees and how to build up gently.
• Preventing Falls at Home When Your Knees Are Weak
  Weak or painful knees make falls more likely, especially at home. Here are practical changes to your home, everyday habits and exercises that help you stay steady on your feet.

Relief without medication

• Heat or Cold for Knee Pain? When to Use Which
  Ice or a warm compress? Both can ease knee pain, but in different situations. Here is a simple guide to choosing the right one and using it safely.
• Self-Massage for Knee Pain: 5 Simple Techniques for Home
  A few minutes of gentle massage around the knee can relax tight muscles and feel pleasant. Here are five easy techniques for home and the situations where massage is not a good idea.
• Drug-Free Ways to Ease Knee Pain: 8 Methods Worth Trying
  Many people want to rely less on painkillers. These eight drug-free methods can ease knee pain in everyday life, and they work best when you combine several of them.

More knee guides

• Knee Pain Guide: Causes by Where and When It Hurts
• Knee Osteoarthritis and Joint Conditions: A Complete Guide
• Knee Injuries and Sport: A Guide to Recovery
• Knee Sleeve Guide: Does It Help, How to Choose and Wear It

These guides are for information only and do not replace an examination by a doctor or physiotherapist.