Knee pain is frequently caused by weak, tense, or poor functioning muscles that support the joint.
Aleksandra Kuta, a physical therapist at HSS Hudson Yards, explains that when you don’t have enough strength or flexibility, more stress is placed on areas of your knee that aren’t built to handle it. That could end up in pain, stiffness, and discomfort. According to her, you can protect and improve the function of the knee joint by building up and preserving the mobility of the muscles that surround it.
Why stability and mobility are important for your knees
Since your knee is positioned between your hip and ankle, it usually suffers from weak or rigid hip and thigh muscles. According to Aleksandra Kuta, even in when there’s no serious injury, pain can often be triggered by a lack of strength or flexibility.
Both mobility (muscles that move and stretch well) and stability (strong hips, thighs, and calves) are necessary; if one is absent, the body makes up for it by overloading the knee.
Simple stretches and strength moves you can do at home
You can try this sequence at home if your knees are feeling sore—but not badly injured:
Stretches for mobility
1. Half-kneeling hip flexor stretch
- Start on the floor with one leg extended behind you and one knee bent at a 90-degree angle in front of you.
- Squeeze your glutes, place your hands on your hips, and gently tuck your pelvis under as if you were hiding your tail.
- Lean your weight slightly forward until your back leg’s front hip starts to stretch.
- Switch sides after holding for one to two minutes.
2. Dynamic hamstring floor stretch
- Lay flat on your back with both legs extended.
- Holding behind your thigh, move one leg in the direction of your heart.
- Slowly straighten the leg upward, then bend it again.
- After doing this for one to two minutes, switch legs.
3. Figure 4 stretch
- With your feet on the ground and your knees bent, lie on your back.
- Make a “4” by crossing one ankle over the opposing knee.
- Pull the lower leg gently toward your chest until your hip and glute are stretched.
- Hold each side for one to two minutes.
The hips and hamstrings—which are important for knee comfort—are the focus of these three stretches.
Strength moves for stability
1. Squats
- Place your feet shoulder-width apart and point your toes slightly toward the outside.
- Keeping your weight in your heels, recline as if you were lowering yourself into a chair.
- Go as low as feels safe, or stop when your thighs are parallel to the floor.
- Go back to standing.
- Try three sets of ten to fifteen reps.
2. Deadlift
- Hold a weight or a heavy object while standing with your feet shoulder-width apart.
- Lower the weight toward your shins while maintaining a flat back and flexion at the hips.
- To get back up, squeeze your glutes and push through your feet.
- Do three sets of ten reps.
3. Monster walk (side steps)
- A resistance band should be wrapped around your legs just above your ankles.
- keep the band’s tension while slightly bending your knees.
- Take ten to fifteen sideways steps to the left, then ten to fifteen to the right.
- Go for three sets, then repeat.
4. Heel and toe raises
- For heel raises, you need to stand close to a wall, slightly bend your knees, and lift yourself up to the toes of your feet. Then, slowly descend.
- To do the toe raises, place your feet slightly forward while leaning your back against a wall. Then, slowly raise and lower your toes.
- Complete 30 repetitions of each.
Aleksandra Kuta suggests seeing a physical therapist who can identify your weaknesses and create a customized program if your pain continues for more than a month, gets worse, or limits your daily activities.