The following exercises are recommended for those dealing with knee pain:

1. Leg Extensions: This exercise can help strengthen the front of your thigh (quadriceps) while also helping you improve your range of motion and reducing tension in the joint. To perform a leg extension, sit on a chair or bench with one leg extended out straight and the other bent at a 90-degree angle. Slowly extend the outstretched leg up, keeping it straight as you do, then slowly lower it back down. Repeat 10 to 15 times, then switch legs and repeat.

2. Hamstring Curls: This exercise is designed to strengthen the back of your upper leg (the hamstring). To perform this exercise, lay on your stomach and raise one leg up off the floor, keeping your knee bent at a 90-degree angle. Keep your core engaged and keep your feet flexed as you slowly lower and lift your leg, lifting it until it is parallel to the ground. Repeat 10 to 15 times, then switch legs and repeat.

3. Step Ups: This exercise helps improve balance while strengthening the muscles in the hip and thigh area. To perform step ups, stand facing a low box or step that is about 6 inches high (or higher if needed). Place one foot firmly on top of the box or step, then press down through that foot as you rise up onto the step or box with both feet. Keeping good posture throughout, slowly return to standing on the ground with one foot and then repeat on the other side.

4. Wall Squats: This exercise is designed to improve your hip range of motion, while strengthening the muscles in the legs and glutes. To perform a wall squat, stand with your back facing a wall and place your feet hip width apart. Slowly lower yourself down until you’re sitting with your knees bent at a 90-degree angle (like you’re sitting in an imaginary chair). Hold this position for 10 to 15 seconds, making sure to keep good posture throughout. Then slowly raise back up to standing and repeat for 10 reps or more if needed.

5. Quad Sets: Sitting or standing, tighten your quadriceps muscle by pushing the back of your knee downward towards the floor for 5-10 seconds then releasing for 5-10 seconds before repeating 10 times.

6. Hamstring Curls: Lying on your back, bring one foot up as high as you can without lifting your hips off the floor and hold for 5-10 seconds. Repeat 10 times with each leg.

7. Step Ups: Start by standing to the side of a stair or step then using your affected leg, step up onto it while keeping your knee in alignment with your second toe and press down through your heel before returning to the start position and repeating 10 times.

8. Heel Slides: Lying on your back, start by slowly sliding one leg out in front of you while keeping your heel pressed to the floor and bending your knee until you feel a slight stretch in the back of your thigh. Hold for 10 seconds then slide it back before repeating 10 times with each leg.

9. Calf Raises: Standing with both feet flat on the ground, lift up onto your toes as high as possible and hold for 5-10 seconds before lowering back down and repeat 10 times.

10. Side Leg Raises: Start lying on one side with legs straight out in front of you and lift one leg up off the floor as high as possible without lifting your hips off the ground. Lower your leg back down to the floor and repeat 10 times, performing 2 sets on each side.

These are a great way to help you reduce pain and keep doing knee pain exercises! Remember to always consult with a medical professional before beginning any exercise program.

When performing any of these exercises, it is important to go slow and listen to your body when it’s telling you to take breaks or stop. Incorporating these gentle exercises into your daily routine can help reduce knee pain and improve strength and range of motion. Remember to always consult a healthcare professional before beginning any exercise program.