Best Exercises for Knee Pain Recovery – From a Sports Medicine Trainer(SMT)

This article is intended for informational purposes only & does not replace professional medical advice. Always seek medical advice from a qualified healthcare provider before beginning any exercise programme, especially if you are experiencing knee pain, injury, or post-surgical symptoms.

If you’re experiencing knee pain & unsure where to start, this guide highlights three of the best exercises for knee pain recovery from a SMT’s perspective. These movements are not just picked randomly—they are backed by both clinical experience & evidence-based practice. Knee pain may be due to more than one cause, including overuse, arthritis, trauma, bad posture, or muscle imbalances. Knee pain can also be caused by inactivity, muscle imbalances, or injury. Most knee injuries stem from an overuse involving training issues or biomechanical imbalances(starting position).
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We’ve used these staple exercises in hundreds of group classes & rehab sessions at our studio in Singapore. They’re consistently safe, easy to perform with minimal equipment, & effective for building strength, improving knee joint function, & reducing joint pain over time.

Whether you’re dealing with an old sports injury, recovering from surgery, or managing ongoing discomfort during daily movement, these exercises can support your journey. Joint or ligament strain, swelling, or stiffness can cause walking or standing to become uncomfortable activities. Knee pain can end up affecting your mobility and daily activities, making it important to address symptoms early. A weakened knee, a sudden injury, or an underlying condition like arthritis can all cause knee injuries. Knee pain can affect both the athlete and the casual exerciser, so targeted stretches and strengthening exercises are important for everyone. In most cases, knee pain is manageable with conservative treatment, but it’s important to seek medical attention if symptoms persist or worsen.

Let’s break down each exercise with clear instructions, proper positioning, & cues to make them safe & effective. Sports medicine trainers recommend specific exercises based on individual needs to ensure safety and effectiveness.

Restoring Mobility and Range: The Missing Link

When recovering from knee pain, many people rush into strength work before addressing their range of motion (ROM)—a mistake that can lead to compensation patterns, limited progress, & reinjury.
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The knee is a complex joint, relying on multiple ligaments and structures for stability and proper function. Because of this complexity, restoring range of motion is especially important to ensure optimal movement and joint health.

From a scientific standpoint, muscles & connective tissues must regain adequate length-tension relationships before they can handle load optimally. Simply put, more range allows for more elastic capacity, which means better load distribution through the knee joint across movement.

Training ROM before loading improves tissue extensibility, joint alignment, & neuromuscular coordination, making each rep more effective & far less likely to cause irritation or inflammation. Incorporating ROM-focused exercises early in rehabilitation enhances tissue resilience, builds structural integrity, & reduces the likelihood of recurring pain or instability.

Don’t forget to stretch your calf muscles, as tight calves ca​n contribute to knee pain. Stand facing a wall with your feet shoulder width apart, place your hands on the wall, and step one foot back, keeping it straight while you slowly bend your front knee. You should feel a stretch in the back leg’s calf. Hold for 15-30 seconds, then switch legs. Remember to breathe deeply & avoid bouncing or forcing the stretch—gentle, steady movement is key. Always listen to your body and adjust the intensity as needed to stay comfortable and safe.

💡 Never forget: restoring mobility is the foundation for loading. Skipping this step compromises tissue capacity & increases the chance of repeating the same injury.

Bodyweight or Supported Squats

​Squats are an essential movement for building lower body strength, balance, & function. When performed with control, they work multiple lower body muscle groups & help reinforce functional patterns like standing, walking, & stair climbing. Squats are particularly beneficial for runners, as they help enhance knee strength & reduce the risk of injuries related to running activities. Go as low as the affected knee/injured knee allows—even mini squats are beneficial if you're starting early in the self-rehabilitation process.
Exercise strengthens:

• Quadriceps (front of thighs)
• Glutes (buttocks)
• Hamstrings (back of thighs)
• Calf muscles
• Core (stabilisation)

You may use bodyweight only, or hold on to a support (e.g. door frame, TRX straps, or rail) for assistance.

​Set-Up & Execution – Step-by-Step
Starting position:

• Stand with your feet hip width apart or shoulder width, toes facing forward or slightly out.
• Keep your feet flat on the floor & distribute weight evenly.
• Look straight ahead.

Engage your posture:

• Keep chest open, shoulders down, & abdominals tight.
• Gently draw your stomach in to help engage your core & support your lower back during the squat.
• Maintain a neutral spine throughout.

Initiate the movement:

• With feet shoulder width apart, begin by sending your hips backwards turning on the hip flexors, feet flat as if sitting into a chair.
• Allow the knees to bend naturally, keeping them aligned over your toes.

Depth target:

• Slowly lower only as far as you can while maintaining good form (usually thighs parallel or slightly above).
• Avoid collapsing forward or tucking the pelvic bones under.

Return to standing:

• With knees bent, slowly straighten & press through your heels & engage glutes to return upright.
• Squeeze your thighs & glutes at the top, but do not lock the legs out.

Tips for Success

• Keep the patella tracking in line with your second toe.
• Use a support in front if balance or mobility is limited.
• Avoid letting the patella go beyond the toes in early stages.
• At the end of the squat, check your posture—ensure your back is straight, core is engaged, & feet are firmly planted to maximise muscle engagement.
• Progress by holding a light kettlebell or increasing depth over time.

Squats reinforce stability & strength in all the muscles that support the knee joint. When performed consistently with proper control, they enhance coordination, promote joint longevity, & help manage or prevent knee pain in everyday life.

Knee Strengthening Exercises: Straight-Legged Deadlifts for Quadriceps

Unlike the kettlebell deadlift which involves a soft bend in the knees, the hamstring deadlift focuses more on hamstring muscles, glutes, & lower back muscles. This variation reduces thigh-quad dominance & places a deliberate stretch & contraction on the posterior chain, which is essential for injury-proofing with better hip control. By reducing leg involvement & shifting the emphasis away from the muscles at the front of the thighs, this exercise helps target the hamstrings & glutes more effectively.
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Main Muscles Strengthened:

• Hamstrings (primary)
• Gluteus maximus
• Erector spinae (lower back)
• Calf muscles (secondary stabilisers)

This is a go-to movement when addressing muscle imbalance & reinforcing hinge mechanics.
🔧 Set-Up & Execution – Step-by-Step

1. Starting position:
   • Stand tall with feet hip width apart, a light barbell or dumbbells in hand.
   • Arms hang straight down, weights resting in front of thighs.
2. Engage posture:
   • Keep your shoulder blades slightly retracted.
   • Brace your core muscles & keep the spine long.
3. Hinge from the hips:
   • With legs straight but not locked, push your hips back slowly.
   • Lower the weights down the front of your thighs toward your mid-shin or wherever your range allows.
4. Feel the stretch:
   • You should feel a strong but safe pull in the hamstring muscles(must feel hamstring stretch).
   • Maintain a flat back & avoid rounding your spine(half squats).
5. Return with control:
   • Slowly raise & press through your heels, engage the glutes, & bring your hips forward to return to the start.
   • Keep the weights close to your legs throughout.

Tips for Exercises

• Focus on the hip hinge—not a squat(less thigh muscles working). Your knees stay almost fully extended.
• Do not rush the descent; let the hamstrings lengthen(hamstring stretch) under control with leg straight.
• Remember to tighten your hamstrings and glutes throughout the movement for better control & effectiveness.
• Use mirrors or feedback to avoid rounding the lower back.
• From leg bent, slowly straighten both knee/ leg & stand tall.
• Start light—form & range matter more than load.

Straight legged deadlifts are one of the most effective ways to target hamstring strength & improve hip-driven control, which in turn protects the knee joint by reducing over-reliance on the thigh muscles.

Balance & Proprioception Exercises: Training for Stability

Building balance & proprioception is crucial for knee stability & overall joint health. Proprioception—the body’s ability to sense its position & movement—helps prevent injuries & supports confident movement, especially after knee pain or injury.
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To train your balance, stand with feet hip width apart & slowly lift one foot off the ground(leg straight), holding the position for 10–30 seconds. Focus on keeping your upper body straight & your core engaged. Switch legs & repeat, aiming for 2–3 times on each side. Don't use additional stimulus for balance like bosu or foam, flat on the floor is best. Another effective exercise is the squat hold: stand feet width apart, then slowly bend your knees & lower your body as if sitting back into a chair. Keep your back straight & hold the position for 10–30 seconds before standing up. Repeat 2–3 times, focusing on slow, controlled movements.

These exercises are essential for improving knee stability, reducing the risk of falls, & supporting your overall health. Consistent practice will help you feel more secure & balanced in daily activities.

Core Strengthening for Knee Support

A strong core is vital for lower extremities support, as it helps stabilise your entire body & reduces stress on the joint during movement. To get started, stand with your feet shoulder width apart & try a plank: position your body in a straight line from head to heels, supporting yourself on your forearms & toes. Hold this position for 30–60 seconds, rest for 30 seconds, & repeat 2–3 times. Planks help engage your abdominals & build overall core strength.
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Leg raises are another excellent option. Lie on your back with your legs straight, then lift one leg 6–8 inches off the ground, hold for 1–2 seconds, & lower it back down. Switch legs & repeat, aiming for 2–3 sets per side. This move helps improve hip stability & supports the joint.

You can also perform standing side leg raises: stand with feet shoulder apart, lift one leg out to the side while keeping it straight, hold for 1–2 seconds, then lower & switch legs. Remember to keep your core engaged & movements slow & controlled.

Incorporating these core exercises into your routine helps build a strong foundation, supports posture & control, & reduces unnecessary stress on your knees during daily activities.

Adapting to Your Needs: Modify with Confidence
Adapting exercises to your individual needs is essential for safe & effective knee pain recovery. If you experience difficulty with straight leg raises or other movements, try bending your knee slightly or using a chair for support to make the exercise more comfortable. If pain or discomfort arises, stop immediately & consult a doctor or sports medicine specialist to review your programme.

Listening to your body is key—if you’re feeling fatigued, experiencing swelling, or find an exercise too hard, take a break & apply ice to the affected area if needed. Rest is just as important as activity in the recovery process. Prioritise your health & comfort, & don’t hesitate to seek professional advice if you’re unsure about any exercise or symptom.

Remember, modifying exercises is not a setback but a smart way to ensure you continue progressing safely & effectively toward your recovery goals.

Common Mistakes to Avoid

When working on knee health, it’s essential to avoid common mistakes that can hinder your progress or cause further injury. One major error is overdoing it—start slowly & gradually increase the intensity & duration of your workouts. Ignoring pain or symptoms is another mistake; always listen to your body & consult a doctor or sports medicine specialist if you have a history of knee problems or persistent discomfort.
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Avoid excessive bending or twisting, as this can put unnecessary stress on the knee joint. Make sure to warm up & stretch before & after exercising, & steer clear of hard surfaces or poor footwear that can make movement harder & increase injury risk. Don’t neglect your upper body—strengthening these muscles helps improve overall stability & reduces stress on your knees.

By staying mindful of these common pitfalls & prioritising your health & safety, you’ll help keep your knees strong, stable, & pain-free for the long term.

Ready to Take the Next Step?

​These three exercises are staples in our evidence-based system for managing & overcoming knee pain. When used correctly, they build the foundation for pain-free movement, greater range of motion, & stronger, more resilient knee joints. Exercise therapy can deliver at least as effective pain relief as knee pain medicine, without serious side effects. Low-impact exercises such as walking, swimming, & cycling are safe & beneficial for knee health.
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But remember, the best results come from consistency, progression, & professional guidance. If you experience persistent pain or are unsure which exercises are appropriate for your condition, seek medical advice from a healthcare professional.

If you’re ready to stop guessing & start moving with confidence, book a personalised assessment with one of our Sports Medicine Trainers today. Let us help you move better, feel stronger, & live pain-free. Personalised treatment plans are essential for effective management of knee pain.

Early exercise intervention of knee pain is crucial for effective treatment & rehabilitation. Knee pain affects 1 in 4 adults over 40 in Singapore. Reach out to us to get started—your knees will thank you. 

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Author

Jab is a leading voice in Singapore’s fitness & wellness industry, with over two decades of experience shaping the way movement, recovery & performance are approached. As the founder of Movement & Sports Medicine Centre (MSMC), he’s spent years developing methods that others now model—yet remains grounded in service & integrity.
Known for his deep passion for wellbeing, Jab’s current focus is on applied neuroscience—bringing powerful, brain-based tools into the fitness space. His work isn’t about trends—it’s about creating real, lasting change for every body he works with.