1. Leg Slides
This exercise improves the knee joint’s range of motion.
Equipment You’ll Need Gliding discs or just socks on a hardwood floor
How to Do It Lie on your back with your legs extended. Slowly slide one foot back toward your buttocks, bending your knee as far as possible; slide your foot back down to the extended position. Switch legs and repeat.
2. Bridging (or Glute Bridge)
This low-impact exercise will strengthen your hips. It also reduces knee pain by strengthening the glutes.
Equipment You’ll Need None
How to Do It Lie on your back with your knees bent and your feet flat on the floor. Lift your hips until your body forms a straight (diagonal) line from your shoulders to your knees; this will help you avoid overarching your lower back and putting stress on it. Hold for a second, then slowly lower.
3. Sit-to-Stand
This simple exercise strengthens your hips and knees and improves knee mobility.
Equipment You’ll Need A chair
How to Do It Sitting in a chair, lean forward and push through your legs as you rise to a stand. Keep your arms held out in front of you or cross them over your chest. Don’t use your hands to help you. Then, slowly lower yourself back to the chair and repeat.
4. Step-Ups
This exercise strengthens your hips, knees, thighs, and buttocks and improves knee mobility.
Equipment You’ll Need Staircase or sturdy platform
How to Do It Hold onto the stair railing and put one foot up on the first step. Push through your bent leg to raise yourself up on that step, bringing your opposite foot up. Hold for three to five seconds. Be careful not to lock the knee of the leg on the step. Lower your non-weight-bearing foot to its starting position, switch legs, and repeat.
5. Heel Raises
This exercise strengthens your quadriceps, ankles, and calf muscles, helping to relieve pain and take pressure off the knees.
Equipment You’ll Need A sturdy chair or table
How to Do It Hold onto the back of a chair or place your hands on a table, and stand up straight and tall. Lift both heels off the floor as high as possible, so that you’re standing on your tip-toes, and tighten your quadriceps to keep your legs straight. Don’t allow your knees to bend. Hold for one second, then slowly lower your heels to the floor. Repeat. Over time, you can progress to performing this exercise on one foot at a time.
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