Knee pain can be frustrating, especially when it prevents you from exercising. When recovering from a knee injury or dealing with mild knee pain, it's crucial to strengthen the muscles around the knee so that the joint has sufficient support.
Sanjit Kooner is a physical therapist and he says he recommends isometric holds to a lot of his clients who have knee pain.
"The two isometric holds [below] are designed to help reduce knee pain and build strength without aggravating symptoms," he explains.
These exercises will be particularly helpful if you suffer from knee pain while running or lifting.
"These moves primarily target the quadriceps, which play a key role in patellar stability [the positioning of the kneecap]. They also engage supporting muscles in the hips and calves, depending on the variation," Krooner says.
He advises that the moves are appropriate for lots of musculoskeletal issues, but it’s still best to consult a health professional before trying these moves if you have severe pain.
How to do Sanjit Kooner's isometric exercises for knee pain
You'll need to stand by a fixed surface, like a wall, to do these exercises. You'll also need a foam roller.
The first exercise involves pressing your hands against a wall and stepping back until you arms are straight. From there, bend your knees towards the floor in front of you.
"For beginners, try a shallower knee bend for reduced joint load. For a more advanced variation, deepen the knee bend to increase muscle activation and strength gains. This is suitable when pain levels are low and movement is well tolerated," he suggests.
The second position involves pressing the hamstring of one leg into a foam roller against the wall.
Kooner recommends holding each position for 20 to 45 seconds for two to four sets.
"Aim to do these moves 3 to 5 times per week, often early in a strength session or as part of rehab," he recommends.
"As with any exercise, depth and duration should be adjusted for comfort, and it’s best to stop if pain worsens and seek professional guidance."
Why are isometric holds so beneficial for knee pain?
"Isometric exercises involve holding a position under tension without moving the joint, which not only strengthens muscles but can also help calm down the nervous system’s sensitivity to movement in a painful area," Krooner explains.
That means that doing an isometric hold could provide immediate knee pain relief for some people, as this sensitivity decreases.
"When an area is irritated, the nervous system can become more protective, sometimes interpreting normal movement as a threat. Isometric contractions provide a safe, controlled way to load the muscles and joints without rapid or excessive movement.
"Over time, this repeated, low-threat loading can desensitize the area, reduce pain perception, and restore confidence in movement," Krooner says.
