• Therahand Wellness Center

Got Knee Pain? 8 Exercises That Can Help

Knee exercises for knee pain and injury recovery

Here at Therahand Wellness Center we see a variety of injuries. We work with people recovering from knee pain and the process it takes to recover. We understand that on the road to recovery, it can be a slow process and you may need to strengthen your knee due to knee pain or needing rehab for a past injury or post surgery.

There are crucial steps to take to increase your range of motion, strengthen your knee and the areas surrounding your knee in your recovery and reducing pain. There are 8 functional exercises that can help.

You may wonder is it safe for me to exercise my knee? You first must check with your Doctor to get an OK because one of the best things you can do is to strengthen the muscles that support your knee and keep them flexible. You can start slowly, and build up over time. Talk with your Doctor to find exercises that will be good for you or we can help if you call our office or please visit for more information.

The first thing you must do is warm up the body with any basic warm up exercises and from there begin.

1. Straight Leg Raises- these are a good simple start because it puts little to no strain on the


2. Hamstring Curls

3. Prone Straight Leg Raises

4. Wall Squats

5. Calf Raises

6. Step-ups

7. Side Leg Raises

8. Leg Presses

Please don’t hesitate to call our office to set up a routine right for you or have our team assist you. Remember exercises should never cause pain, or sharp shooting pain in muscles or joints. If you are experiencing any pain then stop and contact our office or your Doctor. You may have muscle soreness the next day after a hard workout.

After your exercises remember to do post exercise stretches. Some good ones to try are: quadricep stretch, toe touches and standing hamstring stretch.

Physical therapy can help your knee pain and please reach out to our office to make an appointment at or call the office 303-862-8853


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