10 Exercises to Eliminate Knee Pain for Good


Inner Thigh Squeeze

  • Sit on the ground or in a chair and place either a small, squishy ball or a rolled up towel between your knees.
  • Squeeze inner thighs and press in on the ball or towel as hard as you can, hold for the count of 3, then gently release but not so far that you drop the towel. Squeeze right away again.
  • Repeat 10 times.

Body Bar Inner Thigh LiftBody Bar Inner Thigh Lift

  • Begin by laying on your right side on a mat or carpet with the body bar or weighted bar in front of you.
  • Bend the knee of the top leg (left leg) and set that foot down in front of the bottom leg, which stays long on the ground.
  • Place the end of the bar onto the inside of the foot of the bottom leg (right leg) and the other end on the floor in front of you with your hand gently keeping it still. (If you don’t have a weighted bar, use a small weight that will stay put on the inside of your foot)
  • Now raise the bottom leg slowly up and down so that the bar is lifting and lowering. Perform 10-12 reps and switch sides. If it feels to easy, go to a heavier bar.
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