Knee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.
Quad stretches and hamstring stretches with a strap are a great way to relax the muscles and get a good stretch to relieve pain around the knee.
Quad sets and hamstring sets are isometric exercises that help activate the muscles, but don’t do big movements that might irritate the knee.
Hip adduction and abduction isometric exercises also help strengthening the muscles without irritating them.
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These knee pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.
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