9 Knee Strengthening Exercises to Reduce Knee Pain | No Equipment!

2) Heel cord stretch

After warming up, this is the first exercise in your knee conditioning program. This will stretch your calf, and feel the stretch down to your heel.

This is how to do a heel cord stretch:

  • Stand in front of the wall with one leg straight behind you, and the other slightly bent in front of you.
  • With both heels flat on the floor, move your hips to the wall in front of you.
  • Feel the stretch on your calf and hold it for 30 seconds
  • Repeat with the opposite leg