The Best Exercises for Knee Pain (No Surgery Needed)

These are the best knee arthritis exercises for natural knee pain relief without surgery! Learn simple at-home knee exercises that strengthen weak knee muscles and improve knee stability and range of motion naturally.

The absolute best knee exercises for arthritis without surgery. Let’s get into it. All right, in this part, we’re going to strengthen the weakest muscle in your knee, especially if you have knee problems. What happens in the knee is you have certain muscles that overcompensate, work too hard, and other muscles that become atrophied and they’re weaker. And so, they’re no longer stabilizing the knee.

This exercise will target and strengthen the knee stabilizer in a way that will help balance the symmetry from the left and the right side. Simply, you’re going to find a wall, okay? You’re going to just mimic what I am showing you right here in the video. You’re going to back up to the wall, and then what you’re going to do is you squat down, you’ll take one of your legs and you’ll extend it outward. And you’re simply just going to hold it there for about 10 seconds, okay?

Now, if 10 seconds is too much, then do it for 5 seconds. But, all of the details of this are going to be in a download in the description. So, once you do it on one side, you’ll switch to the other side. You’re putting all your weight on that one knee, and you’re really targeting that atrophied or weak muscle on the side that is stabilizing you. And believe it or not, just by doing a little bit of this, you’re going to be very sore the next day or even the following day.

So, you’re only going to do this once a week. All right, so now you know the best exercise to stabilize the weakest muscle in your knee. This next exercise is going to greatly help very common problems with your knee. And we’re going to be internally and externally rotating the knee to do this. And a lot of times, people have scar tissue in different ligaments in the knee.

So, this is going to take the knee and help to restore that and make it strong. And like I said before, this technique is bringing the joint to its end range of motion, then you’re going to be pushing against that stretch, okay? For 10 seconds, and then you’re going to be pushing into the stretch at the end of the range of motion. I don’t want you to actually move your foot in the range of motion. I want you to keep it at the end of the range of internal rotation as you push against your hand.

Once you do that, then you’re going to reverse it, and then now you’re going to push your foot into the stretch in the opposite direction. So, it’s actually going more into internal rotation. And you’re going to do that for about 10 seconds. Now, as far as how much force, I would do about 50%. And of course, if there’s any pain, go much lighter.

Now, let me show you another way to do this. So, in this exercise, you’re going to be kneeling. And so, what you’re going to do is you’re going to take your foot and you’re going to bring it outward as much as you can. This is externally rotating your foot to create that rotation at the knee level. So, go as far as you can, and then what you’re going to do is you’re going to contract against resistance to try to bring your toes back to midline, but without bringing the toes because it’s stabilized to the ground, okay?

It’s called an isometric stretch. You’re just basically contracting away from the stretch for 10 seconds. Take a few seconds of rest, and now you’re going to contract into the stretch even more, more external rotation. Now, you’ll probably find that the foot is able to go now a little bit further because you’re taking this muscle guarding out of the knee, okay? And again, you’ll do it like about a 50% intensity, not too much.

And then basically, you’re going to do this three separate times, just like the last exercise I showed you. On both knees, okay? So, this is internal and external rotation. I have a free download that I want to give to you. This free download is my daily routine in a checklist.

This is a the that I use every day to feel like I’m 18 years old even though I’m 60 years old and I want to give it to you for free. And so there’s a little link down below, click it and definitely download that. I’m going to show you another exercise to stabilize that weak muscle in your knee. This is just something else you could do to really strengthen it. This one stabilizes the muscle that has been kind of neglected, okay?

So for this exercise, you want to get a band, attach it to something, maybe bottom of a table and the back of your knee. And then you’re going to bring it back as far as you can, okay? So you’re creating tension, you’re holding the knee in extension. You’re activating certain muscles that are stabilizers for the knee and you just hold it for 10 seconds. And then you relax it for a few seconds and then you contract it again and extend the knee and hold that tension for another 10 seconds.

And again, I’ll put the details in the download below, but this is a really great exercise you’ll do on both knees one at a time to help stabilize that weak muscle in your knee. So a lot of people ask me, what supplements do I recommend? Now of course, I’m not biased of my own high quality supplement line, but if you go to Amazon and type Dr. Berg supplements, you’ll find more information. This next exercise is called knee flexion.

You’re going to bring your top of your foot up and bring it in back so you’re fully in flexion. Now as you bring your knee in full flexion, you’re not going to contract away from that, okay? Like you’re going to extend the knee and make it straight, but don’t let yourself do that. You’re actually contracting against resistance, okay? And you’re going to do that for about 10 seconds.

Take a few seconds rest, then you’re going to contract into the stretch as much as you can so you’re closing the space between your foot and your back of your leg or your buttocks as much as you can. So this is going in the opposite direction and you’re going to do that for 10 seconds. So again, take the full range of motion, contract away from the butt, and then contract towards the butt, and do that three separate times. And then repeat to the other knee. What you’re going to find when you start doing these exercises is the range of motion is going to be much, much better.

You’re going to have much more stabilization when you walk. You’re going to feel more symmetrical. You’re going to feel less pain. You’re going to feel less guarding in your knee. But, you might be sore, but that’s fine because we’re only going to do this once a week.

We’re going to let your connective tissue, ligaments, tendons all heal within the week. So, I created this other video to get the maximum benefit from exercise, but focusing more on your diet. And this video right here. So, check it out right now.