Start Here! Best Knee Strength Exercises For Pain

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Increase knee strength and decrease knee pain with these at home exercises! Six simple physical therapy exercises you can do at home to decrease knee pain and improve function.







Knee pain is a condition that affects millions of people every year. In fact, knee pain ranks third on the list of most common injuries that I see as a physical therapist (low back pain and neck pain are numbers one and two). If you have (or have ever experienced) knee pain, you know how debilitating this condition can be. Simple tasks like walking, standing, and stairs can become nearly impossible.

Luckily, there’s a lot that performing the right exercises can do to decrease your pain and help you to feel better. It’s crucial that we strengthen the right muscles the right way in order to improve knee strength and function and therefore decrease pain and help you to feel better.

So that’s what I wanted to share with you today! Six simple physical therapy exercises you can do at home to strengthen the muscles that act on your knee and, as a result, improve stability and function.

Keep in mind that whenever I talk about the knee in my clinic, I usually refer to it as a “dumb joint“. It flexes (bends) and extends (straightens) and that’s about it. Often times when the knee is painful it is actually because of where our knee is operating in space. This is controlled by the muscles of the hip and ankle which are responsible for how your knee bends. I am including exercises for those two areas given their importance in knee function and pain.

Here are my top five exercises to help you decrease knee pain and increase strength. Between the exercises in this video and those found in part one of this series you’ve got a great home routine that will hopefully help you out of some of the pain/discomfort that you may be experiencing.

1. LONG ARC QUAD – 3 sets of 10-20 reps really gets the quads fired up. Can cause pain in some conditions in which case you should forego this exercise.

2. STANDING HAMSTRING CURL – 3 sets of 10-20 reps. Important in helping stabilize the knee and supporting the ACL.

3. SQUATS – 3 sets of 10-20 reps. Go as low as possible without pain.

4. HIP ABDUCTION – 3 sets of 10 reps on each leg. One of my favorites for knee stability.

5. DEADLIFTS – 3 sets of 10-20 reps. Fires the hip extensors and hamstrings to improve knee function.

6. HEEL RAISES – 3 sets of 20-30 reps. One of your calf muscles (gastrocnemius) crosses your knee joint and assists in knee flexion (bending). Don’t neglect this muscle while training your knee!

Hope you enjoyed those exercises and I hope they help you out of some of the pain or discomfort you may be experiencing. Be sure to LIKE, SHARE, and COMMENT; thanks so much for watching!


Tone and Tighten says:

How long have you been experiencing knee pain? These are the same exercises I give patients to perform at home on a daily basis and I hope they help you out!

moh noorie says:

Just awesome

Elim du Toit says:

Thank you so much!!!!

Emanuel Garcia says:

Are you a doctor or a workout guy


it feels super good after the exercises

NAVIN J says:

I literally have knee pain in both knee lol 😆

Craig Cunningham says:

Should these be done daily, and done cold? And, should they be done prior to a cardio a long hike, bike ride, etc.?

ABS T says:

Leg pain. Outer side of both legs

Mary none says:

Thank u for all your videos!! Im having to be treated for my knee etc like this. Ill be using your vids from now on too.

Pauline Pearson says:

What do u do when your knee is snapping it all mose make me fall

Suzie Chunga says:

Do you do these exercises as a warm up or cool down!?

Cindy Glasscock says:

THANK YOU Jared !!!! Thank You for these videos !!! VERY helpful.

knowledge addict says:

Love from Iran..thank you so much.its seems like a miracle cause as I start doing these workouts my pain calm down.

anna cabrera says:

Hi. How many times a day should I perform exercises?

Amanda White says:

I work 12hrs nights and I'm on my feet alot I work in a Hospital so the work load is very high demand and I have pain in both knees to where it's unbearable at times my pain is in the front and sometimes in the back of my knees please help me and sometimes my Achilles bothers me

Angleena Ishaq says:

Hi doctor.i like to watch your videos this looks helpful i am 55 and have less space in my knees can i do this exercises.please if you have time tell me

Nick Kostakis says:

I love your show is very informative thank you very much

Jacqueline S says:

Thanks Jared! New Subbie here!👍🏾

SeaStory Fish says:

I'm very much if you answer me and you can help me with a problem I've had for about 2 years

I suffer from OCD in LFC Do you have any exercises that can help me with the pain?

The pain comes to me as a result of exertion like prolonged standing walking and changing direction of bending and movements of the knee

Are there any exercises that can strengthen the knee and reduce the pain?

That most of the load will fall on the muscles rather than on the bones?

Doctor 1 claims it's not what OCD is that I have another problem he does not see in MRI scans

Other doctors claim that the pain is what OCD LFC and I have a sore knee

CC Bewell says:

Thanks – I will try these. Ever since a fall that led to. Meniscus tear and then the surgical Repair, I have so much stiffness behind my knees that I cannot bend them far behind my knees. This makes it so I don’t lift my feet when walking and I trip a lot. Will any of these help this specific problem?

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