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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.
(The routine takes 10 to 20 minutes, depending how many sets you choose.) If you want to warm up, march in place for 3 to 5 minutes. Prevent injury: If you've previously injured your knees or if you experience knee pain during daily activity, consult your doctor or a specialist before performing these exercises.