Knee Pain Relief: Simple Exercises That Actually Help (PT Recommended Equipment for This Workout)

If you’re dealing with knee pain, you’re not alone. Whether it’s from exercise, daily activities, or past injuries, knee discomfort can make even simple movements feel difficult.

As a Doctor of Physical Therapy, I’ve worked with many individuals struggling with knee pain – including myself. The good news is that the right exercises can help improve strength, support your joints, and reduce discomfort over time.

The key is keeping things simple and consistent.

Knee pain can come from a variety of factors, including:

Weak muscles around the knee
Poor movement patterns
Tight muscles (hamstrings, calves, or hips)
Overuse or repetitive strain

Addressing these areas can help take pressure off the knee and improve overall function.

As a Doctor of Physical Therapy, I only recommend equipment that I would feel comfortable using personally or suggesting for safe beginner-friendly workouts at home. You don’t need a full gym to get effective results — a few simple tools can make exercise safer, more comfortable, and easier to stay consistent with.

Exercises:

🟢 1. Straight Leg Raise

Lie on your back with one leg bent and the other straight. Tighten your thigh muscle, slowly lift your straight leg up to the height of your opposite knee. Lower it back down with control.

DPT Progression. Start bodyweight 3 X 15. When easy, add ankle weight.

DPT Clinical Choice – Amazon Basics Adjustable Ankle Weights.
→ Amazon Basics Ankle Weights
Used in the clinic: Adjustable .5-2.5 lbs, secure velcro, Not trendy, but durable and patients actually buy them.

Patient Favorite – Most Popular on Amazon.
→ Adjustable Wrist & Ankle Weights for Women & Men Adjustable Weighted Bands – Soft Silicone for Arms & Legs

Why patients love them. Sleeker design, better colors, “Instagram-worthy.” If aesthetics motivate you to exercise, get these. Same function, higher price. DPT Bottom Line: Both work. Basics = best value + I’ve used in clinic. Trendy ones = higher compliance if you care about looks. Pick what gets you doing the exercise.

🟢 2. Sit-to-Stand

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Sit in a chair with your feet flat on the ground. Stand up slowly without using your hands if possible, then sit back down with control. Be sure to use a chair height that is comfortable for you.

DPT Progression for Sit to Stand: Start bodyweight 3 x 10-15. When easy, add dumbbells in hand.

Amazon Basics Adjustable Dumbbells – 5-25lbs. If you are looking to purchase a set, please note this is a single adjustable dumbbell.

Start with the lightest dumbbell weight and progress as tolerated.

🟢 3. Heel Slides

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Lie on your back and slowly slide your heel toward your body, bending your knee. Then return to the starting position. It is helpful to use sock feet or place a cloth under the heel of your shoe for easier sliding.

DPT Progression for heel slides: Start with a cloth under your heel for easier sliding. Start with 3 X 10-15 reps. When easy, add the yellow resistance band around the bottom of your foot and progress through the colors as tolerated. Each color band has a different amount of resistance.

Amazon Basics Exercise Resistance Bands

🟢 4. Standing Single Leg Hamstring Stretch

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Stand tall and place one heel slightly in front of you. Keeping your back straight, hinge forward at your hips until you feel a stretch in the back of your thigh (Hamstring).

Key Tips

Start with a few repetitions and build gradually
Move slowly and with control
Avoid pushing into sharp pain
Consistency is more important than intensity

DPT Recommended Equipment for Knee-Friendly Workouts

Here are a few options I recommend:

Amazon Basics Adjustable Dumbbells: Great for full body workouts and easy to adjust as you get stronger.
Amazon Basics Light Dumbbell Set: Perfect if you’re just getting started or need lighter resistance for joint-friendly movements.
HOXWC Pull Up Assistance Bands, Alternative Suspension Trainer: A versatile tool you can add to your home setup—especially if you’re looking for a low-impact way to build strength.
TRX GO Suspension Trainer a lightweight suspension trainer that is easy to use as a home workout system or take on the go.
Amazon Basics Resistance bandsfor VMO (Vastus Medialis Oblique) activation. This prevents quadriceps shutdown after injury. Clinical note: The light to heavy progression matches what we use for post-operative ACL patients. Latex-free option for sensitive skin.
Compression Knee Brace Many people find compression sleeves helpful for improving comfort and confidence during exercise and daily activity.

These are the same types of equipment I use in my workouts and recommend for building strength without unnecessary strain on your knees.

Want a Done-For-You Workout?

“If you want a structured plan that combines these types of exercises into a beginner-friendly weekly routine, I created a 7-Day Low-Impact Strength Reset designed specifically for safe strength building at home.”

Continue Your Knee Recovery Journey:

Frustrated that rest isn’t working? → Read Why Your Knee Still Hurts Even After Rest to learn the 5 reasons pain persists + the equipment upgrades I prescribed during clinical practice.

Still having knee pain? The right exercises can help improve strength, support your joints, and reduce discomfort over time. See my educational blog on the 4 exercises that can help improve knee pain. Knee Pain Relief: Simple Exercises That Actually Help (PT Recommended Equipment for This Workout)

Ready to build your home setup? → See my DPT-Recommended Best Home Gym Equipment for Beginners – the exact $182 system I used with patients, organized by rehab phase.

Need proper shoes too? See my Best Walking Shoes for Knee Pain: DPT Recommendations 2026

As a licensed DPT and Amazon Associate, I earn from qualifying purchases at no extra cost to you. I only recommend products I’ve personally vetted.

This content is for educational purposes only and is not intended as medical advice. Consult a healthcare professional for individualized recommendations.