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6 Easy Exercises for Knee Pain Relief. 1 / 6 Stair Step-Ups. Place your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot's off the ground.
Then slide down until you're almost to the point of sitting in a chair, but not quite. Then slide back up. It is important to make sure the knee never goes past the foot. Light leg presses, hamstring curls and leg extensions are also beneficial exercises for improving bad knees.