Use these seven exercises to help strengthen and loosen your leg muscles to reduce your knee pain at work. 

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If you suffer from knee pain, it can be hard to focus on anything else, especially when you are at work. According to the experts of arthritis in Brampton, building strength, improving flexibility and stretching muscles that attach to your knee can all help to reduce knee pain and improve healing. 

To help alleviate the pain of arthritis and knee inflammation at work, we put together seven of the best exercises recommended by physiotherapists at the foot clinic in North York. 

• Lunges

Lunges are a great way to open up the hips, and opening the hips muscles can help take some of the pressure off your knees. If you need extra support while doing these exercises, contact an orthotics specialist to find the right knee brace that can help you.

To do this exercise:

• Get down on one knee and place the opposite foot flat on the floor in front. Your thigh should be parallel to the floor. 
• Lean forward slightly, stretching your hip towards the floor. 
• For a more intense stretch, reach your opposite arm up to the ceiling and hold for 30 to 60 seconds.
• Switch sides and repeat. 
• Leg Raise

Lying leg raises help to strengthen your quadriceps, which are attached to your knee joints. 

• Lie on the floor on your back with your arms to the sides. Point your toes to the ceiling.
• Start with one leg - keep it straight while you tighten your leg muscles and slowly raise your leg a few inches off the ground. 
• Keep your lower back firmly into the ground.
• Hold for a five-count, then lower and repeat. 
• Switch legs. 
• Calf Stretch

Stretching your calves can help reduce the pressure on the back of your knee. 

• Stand in front of a wall. 
• Straighten one leg and place it behind you.
• Bend the other leg and place your hands on the wall.
• Push against the wall and feel a stretch in the back of your leg. 
• Hold for 30 to 60 seconds.
• Switch legs and repeat. 
• Figure 4 Stretch

This stretch helps relieve pressure on your glutes, which can affect the muscles attached to your knees. 

• Start by lying on your back with your knees bent.
• Cross your right foot over your left thigh and gently pull your left thigh towards your chest.
• You should feel a stretch at the back of your leg. Hold it for 30 to 60 seconds.
• Switch sides and repeat.
• One Leg Dip

This exercise can help to strengthen the muscles on the front and back of your thighs. 

• Find a chair for balance. 
• Stand straight and hold onto the back of the chair.
• Lift your right leg about one foot in front of you.
• Keep your back straight and slowly bent the other leg to lower your body a few inches. 
• Hold for five seconds and stand back up.
• Switch legs and repeat. 
• Standing Quad Stretch

Photo by Ketut Subiyanto from Pexels

This stretch helps with balance and helps to relax your quad muscles. 

• Stand with your feet hip-width apart.
• Grab your left ankle with your left hand and pull it toward your butt. You can raise your right hand toward the ceiling or keep it at your side. You should feel the stretch in your left quad.
• Hold for 30 to 60 seconds.
• Switch sides and repeat.

Note: You can also do this stretch lying down.

• Side lunge

Side lunges help strengthen the muscles on the inside of your thighs, which can help improve your knee stability. 

• Stand straight with your feet hip-width apart. 
• Place one foot to the side, bend your knee, extend your other foot to the other side, and keep your leg straight. 
• Use your fingers for balance on the floor if needed. 
• Hold this position for 30 to 60 seconds. 
• Switch sides and repeat. 

Use these exercises to help strengthen and stretch painful knee muscles. By building strength, flexibility and movement, you’ll be helping to reduce your knee pain.