9 gentle exercises for sore knees

Apr 26, 2025 TOI Lifestyle Desk

Gentle exercises to relieve sore knees

Ease knee pain and strengthen joints with these low-impact moves. Practice consistently for better flexibility, stability, and reduced discomfort. Always move slowly and listen to your body. canva

Seated leg extensions

Sit tall in a chair, slowly extend one leg until it’s straight, then lower it back down. Strengthens your quadriceps without putting stress on your knee joints. canva

Calf stretch

Stand facing a wall, take a step back with one foot, and push the heel down to feel a stretch. Keeps calves loose, which reduces knee pressure and pain. canva

Wall sits

Lean on a wall, slide down so knees are slightly bent, hold. This static exercise builds the quadriceps without overworking the knee joints. canva

Step-ups

Use a low step or platform. Step up with one foot, then the other, and step down slowly. Strengthens quadriceps and enhances balance around your knees. canva

Side-lying leg lifts

Lie on your side, bottom leg bent slightly for support. Slowly lift the top leg up, hold, and lower. Develops hip muscles that guard your knees. canva

Straight leg raises

Lie flat, one knee bent and the other straight. Lift the straight leg slowly to hip height, hold, then lower. Strengthens thighs and helps support knee alignment. canva

Heel and calf raises

Stand upright, gently rise onto your toes, then slowly lower your heels back down. Improves calf strength and supports your knee by stabilizing your lower leg muscles. canva

Standing hamstring curls

While holding onto a sturdy surface, bend one knee and lift your heel toward your buttocks. This move strengthens hamstrings and supports overall knee joint stability. canva

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