how to reduce knee pain

Don’t Suffer From Knee Pain, Try These Exercises!

How Exercising Will Strengthen Your Knees

The largest and most used joint in our bodies is our knee! Since we use it every day to sit, stand, and walk, it’s no wonder we’re all in pain. As the biggest joint we have, it’s also the most prone to injury, which is why we have exercises to help with your knee pain!

Before you try any of these knee exercises, please make sure you’re using proper form and start slow. If you’re having trouble, use the form to contact us and schedule a personal training session today!

Start Relieving Knee Pain Now!

Before you start exercising, it’s important to stretch to avoid any injuries. Once you’re warmed up, you can start these simple knee exercises at home.

1. Inner Knee Pain Exercise

To strengthen the back of your lower legs and help with inner knee pain, you need to strengthen your calf muscles. Start this exercise by standing with your feet shoulder-width apart. Stand next to a wall or chair to support yourself during this knee exercise.

Lift both of your heels up and off the ground so you’re standing only on the balls of your feet. Slowly lower yourself back down to the ground, ensuring you’re in total control the entire time.

To start, do 2 to 3 sets of 10.

2. Leg Exercise for Bad Knees

Building strength into your glutes and core will help take the pressure off your knees, and the standing hamstring curl helps with just that. Staying next to a wall or chair for stability, stand with your feet hip-width apart.

Bend your right knee and raise your heel to your glute as far as you can without causing pain and keeping your body straight. Hold for 5 to 10 seconds, then lower back to the starting position.

Do 2 to 3 sets of 10 for each leg.

3. Quad Exercise for Bad Knees

Strengthening your quad helps bad knees perform better and hurt less. Leg extensions are great for this since you use your own body weight. Start by sitting tall in a chair with your feet firmly planted on the ground, hip-width apart.

Looking straight ahead, contract your thighs, and extend your right leg as high as possible while keeping your glutes firmly on the chair. Pause for a moment, then slowly lower yourself to the starting position.

Do 2 to 3 sets of 10 for your right and left leg.

Read our blog post for more great exercises for knee pain!

eliminate knee pain with personal training
person trainer helps knee pain

How A Personal Trainer Helps Your Knee Pain

Starting with new exercises can be difficult; we get that! At Peak Physique, we’re eager to help you reduce your pain and live a healthier life. We listen to your specific needs and create knee exercises to help you reduce your pain.

It doesn’t matter if this is your first time training or if you’ve done it before; we are here to help you every step of the way.

Don’t just take it from us, either.

Look at our testimonials to hear from our clients about how we’ve helped them, then contact us to get started!

Contact Peak Physique

Clients can be assured that their experience at Peak Physique won't be judgmental, competitive, or intimidating. Instead, you'll find our fitness studio to be friendly, encouraging, motivating and supportive from trainer-to-client as well as client-to-client.


    1071 E Long Lake Rd, Troy, MI 48085


    Ready To Train When You Are. Contact Us To Get Added To Our Schedule When It Works For Your Schedule