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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.
Tight muscles can contribute to knee pain. A lack of stretching can cause knee pain and possibly injury to your knees. Since it is not possible to stretch the actual knee, you must stretch the muscles and tendons surrounding the knee to reduce and prevent pain.Not stretching leg muscles such as the quadriceps and hamstrings can lead to sprains and other painful knee disorders.ince it is not possible to stretch the actual knee, you must stretch the muscles and tendons surrounding the knee to reduce and prevent pain. Not stretching leg muscles such as the quadriceps and hamstrings can lead to sprains and other painful knee disorders.