If you've spent time kneeling on your knees, whether because you're a hiker or you're working in a warehouse, then you know how painful and disorienting aching knees can be. Knee pain can be caused by a variety of things, such as muscle imbalances, a weak core, and poor posture, but knee pain can also be caused by overuse. Knees can hurt because you've overexerted them, so it's important to protect your knees from injury by doing a proper warm-up first and strengthening them before you start your workout.

It can be difficult to stay active when you're in pain. Even if you want to exercise, sometimes taking the first few steps can feel like wading through quicksand. So, what are the best exercises for aching knees? Well, there are many, and it's important to find exercises that you can actually do. The best exercises for aching knees involve both the hips and the knees. You can do these exercises at home, too. And to help you with that, here are Five good exercises for aching knees.


When you get your typical joint pain in the knee, it can be excruciating. Your knee may go out of alignment. It may feel loose, weak, or painful. The knee joint is made of connective tissues that surround the bones that make up the joint. When these tissues become inflamed, they can cause pain and discomfort. They can also lead to serious problems, including cartilage damage, arthritis, and knee dislocations.

Heel and calf stretch

The calf is a muscle that is found in the back of the leg. It is a difficult muscle to stretch because it is located at the back of the leg and is the hardest muscle to reach. Instead of spending all your time on your feet, why not stretch out those muscles as well? When aching, your muscles will feel stiff and achy, so it's important to loosen them up as soon as possible.  

It's time to warm up the fitness gear for the weather change. You already know that there are numerous benefits of stretching, but have you thought of stretching your ankles and calves? These muscles are often neglected and keeps us from using them fully. This, in fact, can cause problems in the knee joint.

Hamstring stretch

Stretching is a great thing to do before a workout because it improves circulation and flexibility, but it isn't easy to find the time to do it regularly. Fortunately, you don't need long stretches to reap the benefits.  

Knee and hip pain are not uncommon. But the pain can be managed and the damage repaired by performing regular stretches, which will strengthen muscles and ligaments and prevent injuries. Freeing muscles from tension will stop them from straining, and opening up the hip joint will help prevent pain in the knee.

Hip Abduction exercise

Most of us start our day with a cup of coffee, go for a walk, or sit at a desk for a while. As we age, we may notice that these movements can lead to discomfort and pain in our hips. Painful knees? If so, you might want to consider moving to the Hip Abduction exercise. This exercise is designed to help relieve the pain from the strained hip abductor muscles, but you can also perform it on your knees.

Recent knee surgery can leave you with aching knees. That's why many people turn to exercise to help with the pain. But not all exercises are created equal. In this post, we'll take a look at five exercises that are designed to stretch and strengthen the muscles surrounding your knee.

Leg extensions

Sitting at a desk all day is probably not helping your knees. This makes regular leg extensions a great exercise to do in the morning or after work to keep your joints healthy and strong – make sure you warm up before you start, though! If you find it too difficult to do regular leg extensions, try doing the ones with a resistance band instead.

The knee is a hinge joint. When you bend your knee, think of it as a hinge. You can bend from the hip or upper leg. When you bend from your hip, your body moves down and to the side. When the knee bends, think of it as a hinge on the lower leg, not the knee itself. The hips allow you to bend from the hip, but the knee is not a hinge. It can only bend or straighten, from the lower leg.

While achy knees seem to be a popular issue among athletes, exercise is not the solution. Many athletes will resort to physical therapy once they are diagnosed with the condition since it is highly likely that an injured knee will end up keeping an athlete off the gridiron. Whether the aching is due to too much running, a bone bruise, or a muscle pull, the condition remains a common among athletes.