Try 5 exercises to fix knee pain and offset the damage of sitting all day, according to a physical therapist

• If you get knee pain or injuries in the gym, that could be from sitting all day.
• Exercises that strengthen and stretch the leg muscles effectively will help protect knees.
• For healthier joints, aim to move regularly and work on your balance and stability.

Simple exercises can help prevent knee pain from derailing your routine, according to a physical therapist.

Andrey Simeonovski, a physical therapy doctor, recently spent a week in Kathmandu as part of Operation Walk, helping rehabilitate patients who'd had knee replacement surgeries.

He said a major takeaway from the experience is that consistently putting your body through the same motions can cause problems, whether you're sitting all day or doing repetitive physical tasks.

"It's a variety of movements that are important for your health in your body," Simeonovski said.

Here are some exercises that offer your joints a range of motion to strengthen the surrounding muscles. As always, it's best to work with a qualified trainer, or talk to a doctor first if you have existing injuries.

Lateral "monster walks" can relieve knee and back pain

Resistance bands are a great tool for strengthening muscles that help stabilize the knee joint.

Simeonovski said a common exercise he uses for the knees, hips, and back is the "monster walk," taking steps from side to side with a band around the legs or feet.

The band provide tension to engage the glutes, which can be underdeveloped from sitting all day, so firing them up helps to stabilize the rest of the body.

"It reduces strain on the low back," Simeonovski said.

Quad stretches help take pressure off your knees

Knee pain can often result from tightness in the quads, which then pull on the knee and create problems, according to Simeonovski.

A couch stretch can help lengthen and loosen up the quads while opening up the hip flexors.

Simeonovski typically recommends an elevated version of the stretch, which is easier on the knee:

Rest one knee on a bench or box near the wall. Bend that knee while moving the shin and top of the foot to rest flat up against the wall.

If it's painful, ease up on the stretch, especially if you have an injury.

Simeonovski said the best way to avoid injury is pay attention — if something is painful enough that it's distracting, or if you stop the exercise and the pain persists, don't continue.

"Pain that lingers is a red flag," he said.

Hamstring curls can protect your knees from injury

Simeonovski said the hamstrings, the muscles on the back of the leg, are often overlooked. We tend to focus on the quads on the front of the leg. But that can increase the risk of damaging ligaments in the knee because the quads can put too much pressure on the ACL without the hamstrings to counteract them.

To strengthen the hamstrings, try Nordic hamstring curls.

Start in a kneeling position with your feet secured (you can use a special mat or bench, tuck them under a couch or other furniture, or have someone hold them). Keeping your torso, hips, and shoulders in a straight line, slowly lower yourself to the ground, landing on your hands as if in the bottom of push-up.

This exercise can be challenging. If you feel like you don't have control, use a resistance band secured behind you to help offset some of your body weight. That will make the movement easier.

Step-ups strengthen the knee and help fix imbalances

One of Simeonovski's go-to exercises for improving lower body strength and joint health is the step-up.

Stand in front of a stool, bench, box, or stairs, and place one foot on the elevated surface. Pressing through that foot, lift your body up onto the step, and then return to the starting position. Repeat, alternating the starting foot.

Step-ups are low-impact and work the glutes, hamstrings, and quads as well as the core muscles. Alternating sides can also help improve your balance.

Go slow and gradually increase weight, height, or intensity as you get comfortable with the exercise. Squats and lunges offer similar benefits, but may need modifications if you have an existing injury.

Simeonovski said he prefers these movements to exercises like knee extensions, which aren't necessarily bad for your joints, but don't offer as much stability.

Rotational exercise helps to offset damage from sitting

Tightness in one area can cause a chain reaction and create aches and issues elsewhere.

For instance, back problems can worsen strain and pressure on the knees.

That's why Simeonovski recommends the open book exercise for patients who have knee pain and spend lots of time sitting. It doesn't directly involve the knees but can improve overall mobility.

Lie on a mat or the floor with your knees and hips bent at 90 degrees and your arms extended in front of you. Slowly rotate the top arm up and across your body as far as you comfortably can, gently twisting your spine. Return to the starting position and repeat, being sure to perform the exercise on both sides.

You can also do a similar rotation from a half-kneeling position.

Take breaks for movement throughout the day

The key to strengthening and protecting your joints is consistency, especially if you sit all day, according to Simeonovski.

Find opportunities to get up and move around at regular intervals, setting an alarm if needed to remind yourself to take a stretch break, go for a short walk, or otherwise give your body a rest from repetition.

"Staying in one position is a problem long-term," he said.