Top 5 Knee Pain Exercises to Improve Mobility and Flexibility

April 1, 2025
Knee Pain

Knee pain can be one of the most debilitating conditions, preventing you from doing the activities you love, whether it’s walking, running, or simply going up and down stairs. But the good news is that you don’t have to live with knee pain forever. By incorporating knee pain exercises to improve mobility and flexibility into your daily routine, you can help reduce discomfort, enhance movement, and regain your quality of life.

In this blog, we’ll explore the top 5 knee pain exercises that can help improve your knee mobility, reduce stiffness, and increase flexibility. These exercises are designed to target the muscles around the knee and improve their strength and flexibility, helping you move more freely and with less pain. Let’s dive in!

1. Quad Sets: Strengthen Your Quadriceps

Your quadriceps (the muscles at the front of your thigh) play a critical role in stabilizing the knee joint. When these muscles are weak, it can place additional strain on your knee, leading to increased discomfort. One of the simplest and most effective knee pain exercises to improve mobility is the quad set.

How to do it:

Sit on the floor with your legs extended in front of you.
Tighten your quadriceps muscles (the muscles on the top of your thigh) and press the back of your knee into the floor.
Hold for 5-10 seconds and then relax.
Repeat 10-15 times on each leg, aiming for 2-3 sets.

Why it works: This exercise targets the quadriceps, improving strength around the knee joint. By regularly performing quad sets, you can enhance knee stability and reduce pain, especially if you have conditions like patellofemoral pain syndrome or arthritis.

2. Hamstring Curls: Activate the Back of Your Leg

The hamstrings, located at the back of your thigh, also contribute to knee stability. Strengthening these muscles is an important part of knee pain exercises to improve mobility, as weak hamstrings can lead to imbalances and increased strain on the knee joint.

How to do it:

Stand with your feet hip-width apart.
Slowly bend one knee, bringing your heel toward your glutes.
Hold for a few seconds and then lower your foot back to the floor.
Repeat for 10-15 reps on each leg.

Why it works: Hamstring curls help strengthen the muscles in the back of the leg, improving knee stability and flexibility. By incorporating this exercise into your routine, you can reduce muscle imbalances that contribute to knee pain and improve your overall mobility.

3. Straight Leg Raises: Build Strength Without Joint Stress

Straight leg raises are a low-impact knee pain exercise to improve mobility that focuses on strengthening the quadriceps and hip flexors while minimizing strain on the knee joint.

How to do it:

Lie flat on your back with one leg bent and the other leg straight.
Slowly raise the straight leg several inches off the floor while keeping your knee straight.
Hold for 5 seconds and then lower it back down.
Repeat for 10-15 reps on each leg.

Why it works: Straight leg raises engage your quadriceps without putting direct stress on your knee joint, making it ideal for individuals with knee pain or after knee surgery. This exercise builds strength in the muscles that support the knee and improves your overall knee function.

4. Step-Ups: Improve Flexibility and Strength

Step-ups are a dynamic exercise that helps improve knee mobility and flexibility while building strength in the muscles that support the knee joint. It also mimics the movement pattern of climbing stairs, which can be especially beneficial for people who experience discomfort with this motion.

How to do it:

Stand in front of a sturdy platform or step.
Step one foot onto the platform, pressing through your heel to lift your body up.
Step down slowly and repeat with the other leg.
Perform 10-15 reps per leg, and aim for 2-3 sets.

Why it works: Step-ups help improve knee range of motion by mimicking everyday movements, which is great for functional flexibility. This exercise also strengthens the quadriceps, hamstrings, and glutes, reducing the risk of further knee injuries and improving overall knee stability.

5. Calf Raises: Increase Flexibility in the Lower Leg

While calf raises may seem like a simple exercise, they are an essential part of knee pain exercises to improve mobility. Strong calves help support the knee joint by providing additional stability when walking, running, or standing for long periods.

How to do it:

Stand with your feet hip-width apart, near a wall or chair for balance.
Slowly raise your heels, lifting your body upward onto the balls of your feet.
Hold for a second and then lower your heels back to the floor.
Repeat for 15-20 reps, aiming for 2-3 sets.

Why it works: Calf raises strengthen the lower leg muscles, improving knee mobility and providing better support for the knee joint. They also help enhance balance and coordination, which are crucial for reducing the risk of falls and further knee discomfort.

Why These Exercises Matter

These knee pain exercises to improve mobility are designed to strengthen the muscles around your knee, increase flexibility, and improve joint function. Whether you’re dealing with chronic knee discomfort, recovering from an injury, or simply want to prevent future knee problems, these exercises will help you maintain a healthy, mobile knee joint.

Incorporating these exercises into your daily routine will not only improve your knee’s flexibility but also enhance its strength and stability. By strengthening the muscles that support your knee joint, you can reduce the load on your knees, decrease discomfort, and improve overall function.

How to Make These Exercises Part of Your Routine

Consistency is key when it comes to knee pain exercises to improve mobility. To get the best results, try to incorporate these exercises into your daily routine. You don’t need to do all of them at once—start with just a few and gradually increase as you get stronger. It’s important to listen to your body and adjust the intensity if needed.

If you’re unsure how to perform these exercises correctly or want a personalized program tailored to your needs, consider scheduling a free discovery visit with our team at Penrose & Associates Physical Therapy. During your visit, we’ll assess your knee function, create a customized treatment plan, and guide you through these exercises to ensure you’re performing them safely and effectively.

Your Next Step Toward Knee Pain Relief

Don’t let knee discomfort limit your mobility or quality of life any longer. Start incorporating these knee pain exercises to improve mobility into your routine, and you’ll be on your way to a stronger, more flexible knee in no time.

If you’re ready to take the next step and experience lasting relief, give us a call at (360) 456-1444 or click here to book your free discovery visit today.