10 Exercises To Reduce Knee Pain

Stretching the quadriceps

This exercise focuses on the quadriceps femoris (front) as well as the flexor muscles. However, many do it wrong by jerking.

Starting position: standing on one leg, clasping the other leg by the ankle.

1. Gently pull your leg up and lock in this position for 30 seconds;
2. If you find it difficult to balance, lean on the back of a chair, a wall, or a low bar.