How to Fix Knee Pain with Three Simple Steps
If you’re experiencing knee pain, especially if it’s your first time dealing with it, this guide will help you reactivate the right muscles, improve range of motion, and restore function. These three steps will help you get back to doing daily activities—walking, sitting, and standing—without discomfort.
Step 1: Keep the Quads Active, Reduce Swelling, and Improve Range of Motion
When knee pain occurs, the quadriceps often shut down, which leads to further weakness and imbalance. It’s also crucial to reduce swelling and maintain flexibility to prevent stiffness. The best part? You can do all of these exercises while lying in bed.
Exercise 1: Quad Activation
Lie on your back with a pillow under your knee.
Place your hands on your thigh to feel the muscle activate.
Extend your knee by pushing your heel forward (not down into the pillow).
Hold the extension for a few seconds until your quad shakes, then slowly relax.
Repeat for 10 reps, 3–5 times per day.
Modification:
If you don’t feel the outer quad working, turn your toe inward before extending.
If you don’t feel the inner quad, turn your toe outward before extending.
Exercise 2: Ankle Pumps for Swelling Reduction
Elevate your leg so your knee is above your heart.
Point your toes forward, then pull them toward your nose.
Repeat for 1–1.5 minutes, several times a day.
To help lymphatic drainage, you can also massage your leg downward toward your heart using your hands.
Exercise 3: Prone Hamstring Curl for Range of Motion
Lie on your stomach.
Bend your knee, bringing your heel toward your glutes.
Push your knee away from your hip to create length in your thigh.
Repeat for 60–90 seconds.
Step 2: Activate the Glutes, Strengthen the Quads, and Improve Knee Mobility
Once your quads are firing and swelling is reduced, it’s time to activate the glutes. Weak glutes often lead to knee instability, which can be the root cause of knee pain.
Exercise 1: Glute Activation
Lie on your stomach and bend your knee to 90 degrees.
Press your foot toward the ceiling while squeezing your glutes.
Hold for a few seconds, then lower.
Repeat for 90 seconds.
Exercise 2: Quad and Shin Strengthening
Sit with your knees bent at 90 degrees.
Lift your toes toward your nose.
Drive your heels into the ground until your quads shake.
Hold for 30–90 seconds.
Exercise 3: Heel Slides for Range of Motion
Start with legs extended.
Slide your heel toward your glutes, then extend back out.
Repeat for 10 reps.
The resistance from the surface (bed, couch, or floor) adds gentle strength training while improving mobility.
Step 3: Strengthen the Knees with Controlled Sit-to-Stands
At this point, you’re ready to build eccentric strength, knee stability, and full range of motion. One of the best exercises for this is the sit-to-stand.
How to Perform a Sit-to-Stand
Sit at the edge of a chair.
Turn your toes slightly outward so your knees align with your toes.
Push your hips back first, then slowly lower yourself to a cushion or chair.
Press through your heels and stand up.
Perform 10 slow reps with perfect form.
How to Progress This Exercise
If it’s too hard, use your arms to assist.
If it’s easy, remove a pillow and go lower.
Eventually, work toward sitting and standing from a full chair height without assistance.
Recap: The Three-Step Plan to Fix Knee Pain
Keep the quads active, reduce swelling, and maintain range of motion.
Activate the glutes, strengthen the quads, and improve knee mobility.
Build knee strength and stability with controlled sit-to-stands.
By consistently following these steps, you’ll regain knee function, reduce pain, and return to your normal activities.
If you want a personalized recovery plan designed for you, We Shape offers a workout program tailored to your body’s needs. Try it for free—just click the link below to get started.