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Knee pain: strengthening exercises
Many knee pains improve by strengthening the muscles around the knee: quads, glutes and calves. Strength helps protect the joint.
These exercises are low-impact. Mild discomfort that fades quickly is usually acceptable; strong pain, pain that lasts into the next day or swelling is not.
Sample plan
Session 1
- Seated knee extension: straighten your leg and hold for 3 seconds · 2 sets × 10 reps
- Sit-to-stand from a chair · 2 sets × 10 reps
- Glute bridge · 2 sets × 12 reps
- Supported calf raises · 2 sets × 12 reps
- Easy stationary bike · 1 sets × 10 min
Key tips
- In squats, keep your knee in line with your toes.
- Start with a short range and increase gradually.
- Avoid jumps and sudden twists while there's pain.
⚠️ Seek care right away if you notice
- Your knee swells quickly, locks or gives way.
- You can't bear weight after a blow or twist.
- Your knee is red, hot and you have a fever.
- Strong calf pain with swelling.
Best option: a plan made for you
A physiotherapist can assess you and tailor the exercises to your diagnosis and stage. On Elegí Entrenar you can find licensed professionals.
Find a professionalThis guide is general information and doesn't replace assessment or treatment by a doctor or physiotherapist. If you have a diagnosis, recent surgery or pain that's getting worse, always follow your healthcare team's advice.
Frequently asked questions
Are squats bad if my knee hurts?
Not necessarily: in many cases, partial, controlled squats help. Adjust the depth so pain doesn't increase.
Does running damage your knees?
In healthy people, running with sensible progression usually doesn't. If you have pain, get checked before going back.
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Create my free planGeneral information: not a substitute for advice from a health professional.