Did you know your knee pain might actually be coming from somewhere else? It’s true. The knee is often just the middleman—caught between stiff ankles and tight hips. As Gary Gray, founder of the Gray Institute, explains:
“The knee is caught in the middle with nowhere to run and nowhere to hide.”
That means when your ankles don’t move well or your hips lack strength, your knees compensate—often in ways they weren’t designed to. The result? Strain, tension, and eventually pain.
The good news? You can reduce knee pain by improving how your whole body moves—starting with the areas around the knee.
Two Simple Steps to Reduce Knee Pain
To relieve pressure and restore movement, follow this approach:
Mobilize – Increase flexibility in the hips and ankles
Strengthen – Support the knee by activating muscles above and below it
Below are five easy, no-impact exercises for reducing knee pain—perfect for the pool or adapted for land.
Why Start in the Water?
Water workouts offer a powerful advantage: buoyancy. When you exercise in chest-deep water, your body weight is reduced by up to 75%. That means less strain on your joints while you build strength, flexibility, and control—without pain or impact.
1. Foot Reach at the Wall (Flexibility)
Stand at the pool wall in a push-up position, heels down
Lift one foot off the ground
Reach that foot:
Front to back (5x)
Side to side (5x)
Rotate right and left (5x)
Switch sides and repeat
Exercise Tip: Go slow and stay within a feel-good range.
Watch the Foot Reach demo:
2. Leg Swings (Balance + Strength)
Stand on one leg with a soft knee
Lift the opposite foot off the ground
Swing that leg:
Front to back (5x)
Side to side (5x)
Rotation right and left (5x)
Switch legs and repeat
Exercise Tip: Use the wall for balance if needed. It’s not just for beginners.
3. Squats (Strength + Control)
Stand shoulder-width apart, arms out in front
Lower into a squat like sitting into a chair (5x)
Repeat squats as if the chair is:
Off to the right (5x)
Off to the left (5x)
Coach Tip: If your knees feel sore, move to deeper water. The more water, the more support.
4. Hip Rocks (Mobility)
Stand tall with feet hip-width apart
Gently shift your hips:
Front to back (5x)
Side to side (5x)
Circle clockwise (5x), then counterclockwise (5x)
Coach Tip: Keep knees soft and go slow. Here’s why slower isn’t always easier.
5. Foot Slides (Strength + Control)
(This one works great on land too.)
Standing or seated, place a paper plate under one foot
Slide the foot:
Front to back (5x)
Side to side (5x)
Circle clockwise, then counterclockwise (5x each)
Switch sides and repeat
Keep the Gains Going On Land
These movements don’t require a pool to be effective. You can use them as gentle, dry-land exercises to maintain strength and mobility between water workouts. Try incorporating them into your daily routine to stay loose and pain-free.
Dive Deeper: Strength Without Strain
If knee pain has slowed you down, there’s a better way forward—one that doesn’t involve pushing through discomfort or guessing which exercises are safe.
Check out the Knee & Hip Mobility Pack: Pain-Free Strength in 3 Workouts. These 30-minute, water-based workouts help you build strength and joint mobility—without overloading your knees.
This is your season to move better and feel better.
Let’s make waves together—starting with the healing power of buoyancy.