When knee pain appears, many people believe the best solution is to avoid movement and rest completely. However, science shows that, for several conditions affecting the knee, exercise can be one of the most effective tools for reducing pain and improving function.
This doesn’t mean that any exercise is suitable for everyone. The choice of movements should consider the cause of the pain, the level of physical conditioning, and individual tolerance to loads.
In this article, you will learn about some of the most commonly used exercises in knee rehabilitation and strengthening programs.
Do exercises really help relieve pain?
Yes.
Systematic reviews and international guidelines show that exercise programs are among the most recommended interventions for conditions such as:
- Knee osteoarthritis;
- Patellofemoral pain syndrome;
- Patellar tendinopathy;
- Overuse-related knee pain.
Benefits include:
- Pain reduction;
- Improved physical function;
- Increased muscle strength;
- Improved quality of life;
- Greater confidence to perform daily activities.
- Partial Squat
The partial squat is frequently used to strengthen the muscles of the lower limbs without requiring very deep ranges of motion.
It mainly works:
- Quadriceps;
- Glutes;
- Calves.
For people with knee pain, starting with smaller ranges of motion is usually more comfortable.
- Sit-to-stand exercise
This exercise replicates a functional movement performed daily. In addition to strengthening the lower limbs, it helps improve the ability to perform common daily activities. A simple strategy is to control the speed of the movement and avoid using the arms to propel the body.
- Hip Bridge
Although it doesn’t directly work the knee, the bridge strengthens muscles important for controlling the lower limbs. It mainly works:
- Gluteus maximus;
- Hamstrings;
- Trunk muscles. Strengthening these muscle groups can contribute to a better distribution of loads during functional activities.
- Calf Raises
The calves play an important role in absorbing forces during walking, running, and climbing stairs. Strengthening them can contribute to improving the function of the lower limbs as a whole. The exercise can be performed with support against a wall or chair for greater safety.
- Low Step-Up
The step-up consists of stepping up and down a small step in a controlled manner.
This exercise helps develop:
- Strength;
- Balance;
- Coordination;
- Functional capacity.
The height of the step should be adjusted according to individual tolerance.
- Walking
Although many people do not consider walking a therapeutic exercise, it is one of the most recommended activities for various knee conditions. Walking promotes joint movement, improves physical conditioning, and helps maintain an active lifestyle. The ideal is to start with volumes that don’t significantly aggravate symptoms.
- Is there a best exercise for everyone?
No.
Current science suggests that there is no single superior exercise for all people. The best results usually occur when exercises are adapted to individual needs and performed progressively.
More important than finding the perfect exercise is following a consistent program over time.
Should exercises cause pain?
A small amount of discomfort during exercise may be acceptable in some cases. However, intense pain or a significant worsening of symptoms after training indicates that adjustments may be necessary. The progression of loads should respect each person’s current capacity.
Putting science into practice
The most effective exercises for relieving knee pain are usually those that gradually strengthen the muscles responsible for absorbing and controlling loads during movement.
If you’re looking for a structured routine to strengthen your knees and hips, you can check out this exercise program:
Remember that results depend on individual factors and consistency in practice.
When to seek professional help?
It is recommended to seek professional guidance when:
- Pain persists for several weeks;
- There is significant swelling;
- The knee locks up;
- There is a feeling of instability;
- Symptoms limit your daily activities.
A proper assessment can help identify which exercises are most appropriate for your case.
Conclusion
Exercises are among the most effective strategies for relieving knee pain and improving physical function.
Partial squats, sit-to-stand exercises, hip bridges, calf raises, step-ups, and walking are examples frequently used in strengthening and rehabilitation programs.
More important than choosing a specific exercise is building a progressive, consistent routine that is tailored to your needs.
References
Fransen M, McConnell S, Harmer AR, Van der Esch M, Simic M, Bennell KL. Exercise for osteoarthritis of the knee: a Cochrane systematic review. Br J Sports Med. 2015;49(24):1554-1557.
Goh SL, Persson MSM, Stocks J, Hou Y, Lin J, Hall MC, Doherty M, Zhang W. Relative efficacy of different types of exercise for treatment of knee and hip osteoarthritis: network meta-analysis. Sports Med. 2019;49(5):743-761.
Collins NJ, Barton CJ, van Middelkoop M, Callaghan MJ, Rathleff MS, Vicenzino B, et al. 2018
Consensus statement on exercise therapy and physical interventions for patellofemoral pain. Br J Sports Med. 2018;52(18):1170-1178.
Crossley KM, van Middelkoop M, Callaghan MJ, Collins NJ, Rathleff MS, Barton CJ. Patellofemoral pain. Br J Sports Med. 2016;50(4):247-250.
Bannuru RR, Osani MC, Vaysbrot EE, Arden NK, Bennell K, Bierma-Zeinstra SMA, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019;27(11):1578-1589.