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Knee pain can be a persistent and challenging issue for many, often impacting daily activities and overall mobility. Fortunately, integrating specific exercises and stretches into your routine can significantly alleviate discomfort and contribute to strengthening the muscles around the knee. Here's an expanded look at effective exercises and stretches aimed at tackling knee pain.

Sit down with a resistive band looped around the arch of your foot. It can be a looped band or one with handles. Straighten your leg out and then bring it back.

This exercise strengthens the muscles around the knee. When your leg is in a straight position, if you're tight, it will also stretch out your hamstrings.

One set of 10 repetitions with a smooth, controlled movement and a one-second stop at the end position.

With your leg straight, relax the knee. Then, straighten the knee out and pull your toe back

This can be an ankle mobility exercise or a flexibility exercise. It targets the ankle, calf, and hamstrings.

One set of 5 repetitions with a smooth, controlled movement and a two-second hold at the end position.

Lie on your stomach with the tubing looped around your ankle. Bring your heel towards your seat. Adjust the intensity with the tubing. Ideally, keep the knee underneath the hip to stretch out the front of the thigh or the quad.

This is primarily a flexibility exercise to increase the flexibility in the quad. By doing so, it reduces the stress or pull on the knee, helping alleviate knee pain.

One set of 2 repetitions. Perform a smooth, controlled movement and hold the end position for a good 20 seconds.

Aim for a light stretch in the quads.

Sit down and lift your leg up, holding it for a second, then lower it back down. Ensure your leg is straight and your toe points upwards.

This exercise focuses on strengthening the quads and also targets the hip.

One set of 5 repetitions with a smooth, controlled movement and a one-second stop at the end position.

You should feel this in the quads and even into the hip area. Ensure there's some quad movement and not just hip movement.

Stand up against a wall with one hand for support. Stand on one leg and bend through that knee, bringing the hip back and the upper body forward, then return to the starting position.

This exercise is designed to strengthen the muscles around the knee and the hip.

One set of between 5 and 10 repetitions with a smooth, controlled movement and a stop at the end position.

The focus is on feeling the muscles around the knee and the hip working.

These exercises are tailored to assist in managing knee pain. By integrating them into your routine, you can effectively strengthen and stretch the relevant muscles, potentially alleviating discomfort and contributing to improved mobility. Always prioritize proper form and consult with a healthcare professional for personalized guidance in managing knee pain.