The Best Exercises for Knee Pain Relief

Knee pain is something I hear about all the time, and let’s face it—it’s no fun. Whether it’s a dull ache or sharp discomfort, persistent knee pain can slow you down and make everyday activities feel like a chore.

But here’s the surprising part: if your knee pain isn’t caused by an actual injury to the knee, the root cause might be somewhere else—your hips or ankles.

How Your Hips and Ankles Affect Knee Pain

Most people don’t realize how interconnected the body is. Your ankles are the foundation of your body, and if they’re out of alignment, it can ripple all the way up to your knees. The most common issue I see is people standing unevenly—either on the inside or outside edges of their feet—causing their knees to collapse inward or outward. This puts unnecessary strain on your knees, which are designed to work best as hinge joints, moving straight up and down.

Your hips are another critical piece of the puzzle. Weak or unbalanced hip muscles can cause your knees to rotate awkwardly, putting additional strain on the joint. If you’re dealing with both knee pain and low back pain, there’s a good chance your hips are the culprit.

The Best Exercises for Knee Pain Relief

To start addressing knee pain, I always recommend strengthening the external hip rotators. My favorite go-to exercise for this is the clamshell:

1. Lie on your side with your hips, shoulders, and knees aligned.

2. Keep your feet together and lift your top knee while keeping your pelvis steady.

3. Lower your knee slowly and repeat.

   
   

This simple movement strengthens the deep external hip rotators, which help stabilize the femur and keep your knees tracking properly. It’s a game-changer for relieving knee pain and improving hip stability!

If clamshells aren’t an option for you, try the knee squash exercise. By strengthening the vastus medialis (the innermost quadriceps muscle), you can also stabilize the knee joint and improve patella tracking.

Ready to Take the Next Step?

Knee pain can feel overwhelming, but it doesn’t have to hold you back. By focusing on your hips and ankles, you can address the root cause and start moving freely again.

I explain this in more detail in my video above, where I demonstrate how to perform these exercises properly.

If you’re ready to dive deeper into your body’s mechanics and get personalized support, join my Movement Hackers Online Group Sessions! Together, we’ll tackle your pain and unlock your body’s full potential.

Check us out and join us here.

Let’s work together to get you back to pain-free living. Your knees—and the rest of your body—will thank you!