Yoga and Exercise for Knee Pain

Regular, gentle exercise is one of the best treatments for knee pain. It strengthens the muscles that support the knee.

Strengthening exercises

• Straight leg raises: lie down and lift the straight leg slowly
• Quadriceps sets: tighten the thigh muscle with the knee straight
• Mini squats and sit-to-stand from a chair within a pain-free range
• Hamstring curls and calf raises
• Hip strengthening: side leg lifts and bridges

Low-impact activity

• Walking on level ground
• Cycling, with a raised seat
• Swimming and water exercise

Gentle yoga

• Mountain pose and chair-supported poses
• Bridge pose and legs up the wall
• Seated leg extensions and gentle hamstring stretches
• Slow breathing and relaxation

How to exercise

• Warm up for 5 to 10 minutes
• Start with a few repeats and increase slowly
• Mild discomfort is fine. Sharp or worsening pain is a sign to stop.
• Use a wall or chair for balance

What to avoid

• Deep squats, full lotus, hero pose and kneeling poses with painful knees or arthritis
• Running and jumping on a painful knee
• Exercise on a hot, swollen or newly injured knee
• Locking the knee hard in standing poses

Ask first

Check with a doctor or physiotherapist after an injury, with severe arthritis, heart disease or in pregnancy.

Key point

Strong thigh muscles and regular gentle movement ease knee pain. Stop if the knee swells or hurts sharply.

Before your appointment

Note when the knee pain began, where it hurts, and whether there was a fall or twist. Describe swelling, stiffness, locking, giving way, clicking and what makes it better or worse. List all medicines, painkillers, supplements and herbal products. Mention fever, other joint pain, gout and past knee problems. Bring earlier X-rays or reports and your usual shoes. Ask about tests, exercise, safe pain relief and when surgery is considered. Seek urgent care for a hot swollen knee with fever or inability to bear weight, or call 112 for severe symptoms.