7 Minute Physical Therapist-Approved Exercise Guide
To Relieve Knee Pain & Strengthen Knee Support Muscles
Your knees are the foundation of stable, comfortable movement. They help you walk, stand, climb stairs, and stay active with ease. Strengthening the muscles that support the knee can reduce strain, improve joint alignment, and ease daily discomfort. A simple knee-focused workout can help keep your knees strong, flexible, and healthy at any age.
This knee strengthening routine is designed specifically for adults over 50 who want to improve knee comfort, support joint stability, and stay active with confidence.
The exercises are gentle, low-impact, and easy to perform at home without special equipment. For best results, start slowly — even just 5–10 minutes at a time — and work up to doing the routine 3–4 times per week.
Focus on smooth, controlled movements rather than speed, and only go as far as feels comfortable. A mild muscle “working” sensation is normal, but stop if you feel sharp pain. This guide is for general strengthening and mobility support and is not a substitute for medical advice.
If you have a recent injury, severe arthritis, or medical concerns, please consult your healthcare provider or physical therapist before beginning any new exercise program.
1. Seated Knee Extensions
Strengthens: Quadriceps (front thigh) → improves knee support
How to do it:
Sit on a chair with feet flat on the floor.
Slowly straighten one leg until it is fully extended.
Hold for 3–5 seconds, then lower back down.
Switch legs.
Reps: 10–15 per leg
Tip: Move slowly — the hold is where the strength builds.
2. Heel Raises (Calf Lifts)
Strengthens: Calves + improves knee joint stability and circulation
How to do it:
Stand behind a chair and hold it lightly for balance.
Raise your heels so you’re standing on your toes.
Hold for 2 seconds, lower slowly.
Reps: 12–15
Tip: Try not to lean — use your calf muscles, not your shoulders.
3. Wall Sits (Mini Version)
Strengthens: Thighs & glutes → reduces pressure on the knee joint
How to do it:
Stand with your back against a wall.
Slide down just a few inches (not a deep squat).
Hold for 10–20 seconds while breathing normally.
Stand back up slowly.
Repeat: 3–5 times
Tip: Only go low enough that it is challenging but not painful.
4. Straight Leg Raises (Lying or Seated)
Strengthens: Hips + quads → improves knee alignment
How to do it:
Lie on your back (or sit upright if lying is uncomfortable).
Keep one leg straight and the other bent.
Lift the straight leg about 12 inches off the floor.
Hold 2–3 seconds, lower slowly.
Reps: 10–12 per leg
Tip: Keep your toes pointing up — do not swing the leg.
5. Hamstring Curls (Standing)
Strengthens: Back of thigh → balances knee support
How to do it:
Stand behind a chair for balance.
Slowly bend one knee, bringing your heel toward your butt.
Hold for 2 seconds, lower slowly.
Switch legs.
Reps: 10–12 per leg
Tip: Keep your knees close together — avoid swinging.
How to Progress Safely
After 2–3 weeks, you can:
✅ Increase hold times
✅ Add an extra round
✅ Focus more on slow, controlled movement
Slow and steady = stronger knees without strain.
Extra Relief Tips
Apply warmth to the knee before exercise → improves mobility.
Use ice after activity if the knee feels warm or swollen.
Stay hydrated → joints move better when the body is hydrated.
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