3 Simple Exercises with knee pain (do them daily)

Top 3 exercises I do all year to keep my knees happy when I run

• Clamshell

• Straight Leg Raise

• Double Leg Heel Raise

Hip exercises for knee pain (clamshell)

Hip exercises for knee pain (straight leg raise)

Leg exercises for knee pain (heel raise)

I want to share some of my favorite exercises I do to keep my knees happy. I like to walk, I like to run. I go in phases on which I’m doing. As of the time I am writing this I have run 3 half-marathons and some 5ks. I mainly like to run because it’s a great stress reliever and I like the way my clothes fit when I consistently work out. For me I don’t really need a race to motivate me, but it certainly does help.

Anyway, the 3 exercises I keep consistent in my workout routine no matter what’s going on in my life and whether I’m walking or running during that time period these 3 stay with me.

I will say I do have a very well rounded exercise routine that I keep up with for the most part of the year. But with everything, sometimes I fall short on doing that big routine. But what always stays consistent and what I advise my clients to do when they need their knees to stay happy are incorporating these 3 exercises into their daily routine.

3 simple exercises to do when you have knee pain

Clamshell exercise for knee problems

The first one is called the clamshell. I like this one the most because it’s easy to do. No equipment required, I can add an elastic band to make it harder if I want. This exercise strengthens the glutes and is pretty hard to screw up. Even if you have weak glutes it’s an easy one to get started.

The key with this one is to stay laying completely on your side the whole time. *Don’t let your hips roll backward* That is the one way you can screw this exercise up, if you roll those hips backward it’s no longer working the right muscles.

Watch the video to learn how to do it. I do as many repetitions and as many sets as I need to to get those muscles tired.

Straight leg raise exercise for knee problems

I love the straight leg raise exercise for knee problems because it’s easy to do, strengthens the quads and hip flexors and doesn’t hurt! It’s harder to add an elastic band to this one to make it harder, so I have a set of ankle weights that I strap to my ankle to add resistance when I need it.

Make sure with this exercise that you keep your knee locked out straight to get the benfeit of it. If the knee is bending even a little bit, and it’s not locked out, you’re doing it wrong and it’s going to pull more on the knee. So it’s going to pull on the knee and not help the knee.

Check out the video below. Again I do as many repetitions and as many sets as I need to to get those muscles tired.

Heel raise exercise for knee problems

I love the heel raise exercise for running. It really helps me run better and if I’m running more efficiently then I am likely taking pressure off my other joints, including taking pressure off my knees when I’m running.

This exercise works the calf muscles to make you rise up on your toes. This is particularly good for running because even if you aren’t a forefoot runner you still need to push off at the end of the stride to propel forward. The stronger your calf muscles are the better your push off is going to be.

This one is hard to screw up. I like to do both legs at the same time as opposed to doing single leg because that’s just my preference. I consistently do the double leg heel raise, and when I’m incorporating my whole big routine that I mentioned above I also include single leg heel raises.

Check out the video. I do as many repetitions and sets as I need to to tire out my muscles.

Don’t forget to stretch after a run and after strength exercises to reduce soreness.

If you’re looking for knee pain relief check out this free guide I created just for you