These low-impact moves strengthen and stretch key areas.
Are your knees feeling achy, stiff, or otherwise not so hot? You’re in luck. Our latest Sweat With SELF video is all about low-impact exercises for knee pain relief.
Led by Taylor and Justin Norris, cofounders of the LIT Method, this recovery-focused routine features 12 moves designed to both assuage cranky knees and reduce the risk of future knee problems. Through a combo of strength work, stretching, and foam rolling, you’ll boost flexibility and stability in the muscle groups surrounding the knee joint, including the hips, glutes, and quads. That, in turn, can translate to happier, healthier knees.
Quick caveat: Knee pain can be caused by a number of things, including ankle and/or hip issues, joint derangement, and/or tendon and ligament problems, as SELF previously reported. So if you’re having knee pain, it’s always a good idea to see a professional who can ID the root of your issue and develop a plan for improving it. You should also check in with that professional before attempting anything new, just to be safe.
If you are cleared to do these exercises for knee pain, try it before or after your regular workout. Or do it at any point of the day as a quick, gentle movement break. All you need is a mat and a foam roller. Don’t have a foam roller? Use a household object—like a water bottle, wine bottle, tennis ball, or lacrosse ball—instead.
Check out the video below, or keep scrolling to get detailed workout directions and GIFs of each move.
WORKOUT DIRECTIONS
Start with the warm-up. Do each exercise for 60 seconds with no rest between movements. At the end of the warm-up, rest for 60 seconds.
Next, do the knee and quad strength circuit. Do each move for the amount of time noted. Then move to the stretches. Hold each stretch for the amount of time noted. Finish with foam rolling. Do each move for the amount of time noted.
Warm-Up
Hip Circles (in both directions) x 60 seconds
Standing Lunge Stretch (Left Side) x 60 seconds
Standing Side Reach (Left Side) x 60 seconds
Standing Lunge Stretch (Right Side) x 60 seconds
Standing Side Reach (Right Side) x 60 seconds
Knee and Quad Strength
Lateral Shuffle x 40 seconds
Squat Hold x 20 seconds
Tempo Squat x 40 seconds
Stretches
Lying Quad Stretch (Right Side) x 60 seconds
Lying Quad Stretch (Left Side) x 60 seconds
Glute Bridge x 20 seconds
Figure-Four Stretch (Left Side) x 60 seconds
Figure-Four Stretch (Right Side) x 60 seconds
Foam Rolling
Calves x 45 seconds on each side
IT Bands x 60 seconds on each side
Hamstrings x 30 seconds on each side
1
Hip Circle
Stand tall with your feet hip-width apart, hands on hips.
Lift your left leg up, knee bent, to hip level.
Slowly rotate your knee to the left in a circle motion, keeping your upper body still and your hips facing forward.
Lower your left leg back to the ground. Repeat with your right leg.
Continue this pattern at a steady tempo, alternating sides.
Make it harder: Lift your leg higher than hip level.
2
Standing Lunge Stretch
Start in a staggered stance with your left foot ahead of your right. Keep your back leg (your right leg) straight, and bend your left knee slightly. Engage your core and keep your hips tucked under.
With both hands on your hips, hinge forward from the hips, keeping your back flat and core engaged.
Return to a standing position and repeat.
Do all of the reps on one side, then move to the Standing Side Reach on the same side. At the end of both exercises, repeat on the other side.
3
Standing Side Reach
Start in a staggered stance with your left foot ahead of your right. Keep your back leg (your right leg) straight, and bend your left knee slightly. Engage your core and keep your hips tucked under.
Place your right hand on your right hip and raise your left arm straight overhead.
Squeezing your right glute, reach your left arm toward the right and bend your torso sideways.
Hold for 5 seconds.
Return to your starting position and repeat. Do all of the reps on one side, then repeat on the other.
Make it harder: Step your back foot further behind you.
4
Lateral Shuffle
Stand tall with your feet hip-width apart. Hinge forward slightly at the hips, pushing your butt back and keeping your back flat, and bend your knees so that you’re in a quarter squat. Keep your weight in your heels. Bend your elbows and hold your hands at chest height.
Step your right foot about 12 inches to the right and then follow with your left foot. Pause and then repeat in the opposite direction.
Continue this pattern.
5
Squat Hold
Stand tall with your feet hip-width apart and core engaged.
Send your hips back and bend both knees to drop into a half squat, allowing your knees to bend to at least 45 degrees.
Keep your weight in your heels and make sure you're engaging your glutes.
Hold.
Make it harder: Bend your knees more to sink into a deeper squat.
6
Tempo Squat
Start in a squat position with your feet hip-width apart, core engaged, knees bent, and hands clasped in front of your chest.
Slowly stand over a count of 3 seconds. Squeeze your glutes at the top and press your hips forward.
Slowly sink back into a squat over the course of 3 seconds and repeat.
7
Glute Bridge
Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Keep squeezing your glutes.
Hold.
Make it harder: Lift your toes off the ground as you hold the bridge.
8
Figure-Four Stretch
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad. Gently press your left hand against your left knee.
Hold.
9
Figure-Four Extension
If you're looking for a more intense stretch, from the previous figure-four position, lift your right leg off the floor. Grab the back of your right leg and gently pull it toward your chest.
Hold there, or for a greater stretch, extend the leg you are holding (your right leg) toward the ceiling.
Hold.
10
Calf Roll-Out
You'll need a foam roller for this stretch.
Sit with your palms on the floor several inches behind you, legs extended in front of you.
Place your right foot on the floor, knee bent. Place a foam roller under your left calf.
Push through your palms to elevate your hips several inches off the floor.
From here, foam roll your left calf by slowly rocking your body forward and back several inches.
Switch sides and repeat.
Make it harder: Place your grounded heel on top of your elevated toe and complete the side-side rotations from this position.
11
Hamstrings Roll-Out
Sit with your palms on the floor several inches behind you, legs extended in front of you.
Place your left foot on the floor, knee bent. Place a foam roller under your right hamstring and point your right toe. Push through your palms to elevate your hips several inches off the ground.
From here, foam roll your right hamstring by slowly rocking your body forward and back about 6 inches.
Switch sides and repeat.
Make it harder: Cross the ankle of the leg that is not getting foam rolled over the other ankle as shown above.
12
IT Band Roll-Out
Lie on your right side, right forearm and hip on the floor.
Extend your right leg and place a foam roller underneath your right quad, about 2 inches above the knee. Point your right toe. Cross your left leg over your right and place your left foot on the floor in front of your right quad.
From here, foam roll your right IT band (the side of your right leg) by slowly rocking your body forward and back several inches. Continue rocking.
Switch sides and repeat.
Make it harder: Stack your grounded leg on top of your extended leg and foam roll from this position.
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