Physical Therapist Swears by These 7 Simple Exercises to Fix Chronic Knee Pain Forever

If anything proves you’re not 20 anymore, it’s chronic knee pain. Whether it's a sharp pain when climbing the stairs or a dull ache when walking, knee pain can be debilitating. Most people think the solution for fixing knee pain is to rest, but Jeff Cavaliere, MSPT, CSCS, of Athlean-X, says that's the worst thing you can do. Instead, you have to strengthen the muscles around the knee, treating the hips, ankles, and feet with the same attention you'd give your quads and hamstrings.

The knee reacts to forces from above and below it. So, weakness or instability in these areas can place excess stress on the knee, leading to pain or inflammation. To fix your knee pain, Cavaliere recommends starting with the following corrective exercises that target the feet, ankle, and hips.

Related: Study Reveals the Simple Walking Adjustment That Relieves Knee Pain Better Than Ibuprofen

Exercises to Fix Knee Pain

Foot and Ankle Balance

"The first thing is simply to work on your balance," Cavaliere says. "Just standing on one leg is going to cause some of those muscles inside the foot and the ankle to be challenged."

How to Do It

1. Stand barefoot on one leg.
2. Keep your weight evenly distributed across the foot.
3. For added challenge, use your free leg to "draw the alphabet" in the air. Move slowly and maintain balance.
4. Repeat for 1 to 2 rounds per foot, 3 to 4 times per week.

Single-Leg RDL

Single-leg RDLs strengthen your foot and ankle muscles while improving hip-knee mechanics to reduce knee stress.

How to Do It

1. Stand on one leg, slightly bending the knee.
2. Hinge forward at the waist as if reaching to pick something up, letting the other leg lift behind you.
3. Keep the down foot relaxed as you descend.
4. As you return to standing, drive through the hip and clench the ground with your foot, activating the muscles from the foot to the knee.
5. Perform 8 to 10 reps per leg, 3 times a week.

Hip Bump

Weak hips, particularly the glute medius, can allow the hip to drop during movement, causing the knee to collapse inward. This can lead to poor alignment, extra joint stress, and a higher risk of injury. But hip bumps can help.

How to Do It

1. Lean against a wall or rack for support.
2. Stand on the leg farthest from the wall. Let your hips drop to the side as far as they can.
3. Lift your hip back to center.
4. Avoid swinging your body and focus on squeezing the glute.
5. Perform 2 to 3 sets of 10 reps per leg, 3 times a week.

Related: The Rising Risk of ACL Injuries and How to Protect Your Knees, According to a Physical Therapist

Hip Circles

Once basic hip control is established, add hip circles. This dynamic movement reinforces hip stability in multiple planes, which protects the knee during everyday activity.

How to Do It

1. From the same stance as the hip bump, drop your hip outward.
2. Move the hip in a circular motion, squeezing the glute as you return it to center.
3. Perform 5 hip circles clockwise and 5 counterclockwise per leg.

Squat to a Surface

Regaining confidence in knee movement is key. And when you're experiencing knee pain, trusting yourself to complete a successful squat may feel a little shaky. Start with a squat to a bench or surface to remove the fear of deep bending. The surface provides a safety net, letting you focus on proper mechanics and gradually increasing strength.

How to Do It

1. Stand in front of a bench or solid surface. Hold dumbbells if desired.
2. Lower yourself slowly until your glutes touch the surface.
3. Stand back up and repeat.
4. Perform 8 to 12 reps, adding weight as tolerated.

Sumo Squat

"It basically creates the biomechanically perfect squat," Cavaliere says of sumo squats. "The hip angle is perfect. The back angle is perfect. It takes you right where it needs to go because the weight is going straight down."

How to Do It

1. Stand with your feet slightly over shoulder-width apart, holding a weight in front of your torso.
2. Lower the dumbbell straight to the ground as you squat, keeping your torso upright.
3. Avoid letting knees cave inward.
4. Perform 8 to 12 reps, increasing weight over time.

Single-Arm Reverse Lunge

Forward lunges often aggravate the knee. Cavaliere recommends reverse lunges to mimic the natural function of walking while minimizing anterior knee stress.

How to Do It

1. Stand upright holding a dumbbell only on the side of the leg stepping back.
2. Step backward into a lunge position, dropping your back knee towards the ground.
3. Push through the front leg to return to standing.
4. Perform 2 to 3 sets of 8 to 12 reps per leg.

Related: Exercise Scientist Shares the 'Perfect' Science-Based Leg Day Workout to Maximize Growth