10 simple exercises for hip and knee pain

October 9, 2015

Movement can help ease pain. Here are ten simple exercises that can help you relieve your hip or knee pain.

10 simple exercises for hip and knee pain

1. Hip hula

  • Slowly rotate your hips in a circle one way, then the other.
  • Your motion should be controlled and pain-free. Stop if you feel any pain.

2. Seated knee extension

  • Sit with your feet flat on the ground and your back and neck straight up. For stability, grab the sides of your chair.
  • Slowly straighten your left leg without moving your body. Pause, then return.
  • Repeat this movement for 30 to 60 seconds.

3. Towel squeeze

  • Lie on your back with your knees bent.
  • Place a rolled towel between your knees.
  • Squeeze the towel and hold for five seconds. Do three sets of 10 repetitions.

4. Piriformis stretch

  • Lie on your back, knees bent, lower legs parallel to the ground.
  • Cross your left leg over the right, just above the right knee.
  • Grab your right knee with both hands and slowly pull your knee toward your chest.
  • Hold for 15 to 30 seconds, then repeat with the right leg. Do one set of two repetitions per leg.

5. Hamstring stretch

  • Sit on a bench or the edge of a bed.
  • Extend one leg in front of you while resting the other foot on the floor. Straighten your back.
  • Bend forward at the waist, without curving your back, as you feel a stretch in the back of the extended leg.
  • Hold the position for 30 seconds. Do this exercise three times, then repeat with other leg.

6. Quad squeezes

  • Lie on your back with a rolled towel under the affected knee. Bend the other knee.
  • Tightening your abdominal muscles, push your knee down into the towel, straightening the leg.
  • Hold for 10 seconds, then relax. Repeat 20 times.

7. Quadriceps stretch

  • Stand with one hand on a chair or counter for balance.
  • Keeping your stomach and buttocks tight, bend one knee to raise your foot in back of you, using your free hand to grab the foot until you feel a stretch in the front of your thigh. Keep your knees next to each other.
  • Hold for 30 seconds. Do this exercise three times, then switch legs.

8. Straight leg raise

  • Lie on your back on the floor with one knee bent and the other straight. Slowly raise the straight leg and lower slowly.
  • Keep your stomach muscles tight so your lower back lies flat on the floor.
  • Keep your knee locked during the motion and your foot perpendicular to the floor.
  • Do three sets of 10 repetitions.

9. Hip abduction

  • Lie on your side with your bottom leg bent slightly and the top leg straight. Make sure your hips are vertically aligned.
  •  Lift your top leg up, then lower slowly. Make sure your knee is locked and your foot is pointing in front of you, not downward.
  • Do three sets of 10 repetitions.

10. Hip adduction

  • Lie on your side with your bottom leg straight and your top leg bent at the knee, the foot in front of the bottom knee.
  • Tighten your abdominal muscles and slowly raise your bottom leg, then lower slowly. Keep your knee locked and your foot bent.
  • Do three sets of 10 reps. If you feel pain in your groin, stop. 

Try these simple stretches at home to help relieve your hip and knee pain. If you still feel any discomfort, be sure to contact your doctor.

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