8 Exercises to Help Relieve Knee Pain

Heel and calf stretch: This stretch works the muscles in your lower leg, notably the calf muscles.

Quadriceps stretch: This stretch targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.

Hamstring stretch: This stretch focuses on your hamstrings, the muscles in the back of your thigh. This stretch should be felt in the back of your leg and at the base of your glutes.

Half squat: Half squats are a wonderful technique to develop your quadriceps, glutes, and hamstrings without putting too much strain on your knees.

Calf raises: This exercise strengthens the back of your lower legs, including the calf muscles.

Hamstring curl: The standing hamstring curl works the hamstrings and glutes. It also takes core strength to keep your upper body and hips stable.

Leg extensions: Using your own body weight to develop your quadriceps, rather than a weighted machine, relieves pressure on your knees.

 Straight leg raises: The straight leg lift strengthens both your quadriceps and your hip flexors. If you flex your foot at the end of the action, you should notice your shins tighten.