Dealing with pain is a hassle, especially when you lead an active lifestyle. However, it’s almost impossible to avoid minor complications such as muscle pain from happening. Feeling some discomfort or experiencing inflammation on your knees can affect your performance in everyday tasks. Practicing different stretches and exercises may help keep your joints and muscles in tip-top shape.  

You can try the following workout movements to manage the body aches you’re experiencing.    

Heel And Calf Stretch 

Episodes of knee pain may suggest tightness in your lower leg muscles. Doing some stretching exercises may help encourage blood flow and mobility to ease the discomfort you’re feeling.  

One effective method you can try to alleviate your pain is a heel and calf stretch. It’s an easy movement you can practice whenever the pain starts to feel more noticeable. First, you need to stand in front of a wall and put one foot back as far as you canall while slightly bending your other knee. Then, try to lean yourself forward while keeping your position in place to stretch your calf and heel. Practicing this movement for 20 to 30 seconds on each leg may help lessen your knee pain. 

Lower Body Stretches  

Stretching your entire body is essential whenever you’ll engage in any form of physical activity. It helps lessen your risk of injury and may aid in improving your overall mobility and flexibility. Looking forward to not feeling sore all over after an intense workout? Don’t forget to perform stretches focusing on your legs.  

You can extend your quadriceps by bending your knee. Do this to make your foot touch the glutes. Hold on to your ankles and stay in position for a few seconds before switching to the other leg. If you find it challenging to balance while standing only on one leg, you hold on to a chair for support.  

Other useful movements such as reaching your toes without bending your knees could help prevent knee pain. 


If you have weak knees, high-intensity or high-impact exercises may not suit your preferences. Doing workouts that put a lot of pressure on your lower body may only aggravate your condition, so it’s better to find routines that are easier to perform. 

If your primary purpose of working out is to remain fit and keep your overall physical health in good shape, then try Pilates. This exercise style is low-impact and only focuses on your muscle strength and flexibility. There won’t be any jumping or strenuous movements that may put too much pressure on your knees. You can feel at ease throughout your Pilates training session. It focuses on slow and controlled movements; you’ll be able to build up your legs’ strength and mobility eventually. 


You may think that it’s counterproductive to perform exercises that zero in on your legs since it may add more strain and discomfort. However, the lack of movement on your lower body will only cause you more harm than good. Not having enough movements is thought to decrease your range of motion. Additionally, your health may decline when you don’t do any exercises at all.   

It is said that anyone needs to perform some form of cardio workout regularly that could prevent the risks of heart diseases and improve overall physical performance. It’s an easy activity that’s safer than running or jogging. The pressure on your knees won’t be too overwhelming. You can start by walking at your own pace for at least 20 minutes daily. Once you feel settled in, you can then do longer sessions for 30 minutes up to an hour.  


Stretching your body to promote blood flow is probably the most effective way to prevent any unwanted pain. Yoga is an effective exercise that utilizes a series of coordinated movements to improve strength, balance, and flexibility. It’s beginner-friendly and you can try practicing it to keep your body in good shape if you’re looking for an effective fitness regimen.  

In addition, yoga incorporates a variety of meditation and breathing exercises that are said to be helpful in improving concentration and mood. Your perception of pain may lessen as you make progress since your mind is trained on how to cope with the discomfort you’re feeling. 

Final Thoughts  

Many people will deal with various pains in their bodies at some point. As you age, you’re also more likely to feel discomfort, especially on your joints and knees. Stretching and exercising won’t completely relieve pain, but they can significantly help prevent it from getting worse. It can also help you strengthen your knees to avoid any injuries that may aggravate your condition.  

When doing any physical activity, you should ensure that you’re paying close attention to how your body feels. Don’t push yourself beyond your limits, and always think about your safety first.