10 Physiotherapist Exercises for Knee Pain Relief You Can Start Today

Is knee pain holding you back from living your best life? Remember: this shouldn’t be your reality. No matter if it is due to your age, injury, or sedentary habits, living with it can lower your activity levels.

Confused about what should be done in this situation? Let us tell you: you need the proper guidance and to move around often. Generic movements, such as stretching, weightlifting, and low-effort exercises, can help minimize pain levels and increase flexibility.

This guide outlines a combination of exercises that are both effective and beginner-friendly. Keep in mind that top physiotherapists and professionals often recommend these moves.

Willing to Know What Causes Your Knee Pain?

Before starting to do the exercises, one should always learn about the main culprit of their specific condition. Today, the prevalence of knee pain is rapidly growing (ranges from 10% to 60% in different populations).

Now you can rest assured that you’re not alone!

To get a clue about the underlying cause of knee pain, look below:

➔ Injuries: Ligament sprains or tears, meniscus tears, degeneration, and fractures.

➔ Overuse and Degenerative Conditions: Patellofemoral pain syndrome (PFPS), osteoarthritis, bursitis, tendinitis, and wear away.

➔ Other Causes: Infections, gout, and tumors.

Top Physiotherapy Exercises For Knee Joint Pain

You can always start with low-impact movements and focus on strength building and flexibility in the muscles that surround your knee. Here are 10 physiotherapist exercise for knee pain relief you can start doing at home:

➔ Straight Leg Raises

It is the most generally performed exercise, as it is a great beginner-friendly movement to strengthen your quadriceps without bending your knees.

How to Do It:

1. Lie down on your back, facing upward. Keep one leg bent and the other straight.
2. Pull in the thigh muscle of the leg that is straight.
3. Slowly lift your straight leg (12–15 inches) off the ground by contracting its quadriceps until it is as high as your knee is bent.
4. Stay in the same position for 3–5 seconds. Finally, slowly lower the leg back down and do the same with the other leg.

Reps: 10–15 times per leg.

➔ Calf Stretch

The tighter the calf, the more painful it will be. With that said, calf stretch loosens up the lower leg muscles and improves overall knee mobility.

How to Do It:

1. Start by standing straight with your face towards the wall, arms extended, and hands placed against it.
2. Now move the one foot back as far as you can comfortably.
3. Place the toes of both feet so that they face forward.
4. Ensure the heels are flat with a little bend in the knees.
5. Lean into the stretch, and you should feel a stretch in your calf.
6. Hold for 20–30 seconds, then switch sides.

Reps: Twice on each leg.

➔ Quadriceps Stretch

This stretch mainly targets the front thigh muscles and reduces stress on the knee joints.

How to Do It:

1. Stand straight next to a wall or use a chair for support.
2. Align the feet shoulder-width apart.
3. The next step is to bend one knee and push your heel towards your buttocks.
4. Hold the ankle and slowly pull it toward the glutes.
5. Hold for a while (30 seconds) and return to the starting position.
6. Do the same with the other leg.

Reps: Set of 15 reps, 2 times on each side.

➔ Hamstring Curls

As the name suggests, it targets the hamstrings and glutes. It supports the back of the knee and improves joint balance.

Here’s how to do it:

1. Get a chair and stand behind it or hold a wall for support.

2. Slowly bend one knee, let’s say the knee of your left leg, and bring your heel toward your buttock while keeping the upper body still and hips pointing forward.

3. Hold at the top for 2–3 seconds.

4. Slowly lower the leg back down.

Reps: 2 to 3 sets of 10 repetitions for each leg.

➔ Wall Sits

People can rest their knees while doing wall sits, as it is an isometric exercise.

How to Do It:

1. Start by standing straight with the back flat against a wall.
2. Now keep both feet shoulder-width apart.
3. Then, slowly slide downwards and take a seated position with knees bent at about 90 degrees.
4. Make sure to keep the knees aligned with the toes.
5. Stay in this position for 10–30 seconds.
6. Lastly, slide up slowly to the standing position.

Reps: Repeat 3–5 times

➔ Clamshells

This next outstanding exercise is clamshells. It is so effective that it actually reduces knee pain. It mainly targets the gluteus medius to improve hip stability and reduce knee pressure.

How to Do It:

1. Lie on your side with your knees bent (at a 90-degree angle) and legs stacked on each other.
2. Keep the core engaged.
3. Lift the top knee as high as possible without moving the pelvis.
4. Try to keep the feet together till you feel the muscles contract.
5. Pause in the same position for 5–6 seconds, then lower the knee back down.

Reps: Perform 10–15 reps on each side.

➔ Mini Squats

It is one of the great exercises to keep the knees in proper alignment. Doing mini squats is a great way to strengthen and loosen up the muscles around your knee.

The process to do mini squats:

1. Stand with your feet with shoulders evenly spaced apart.
2. Up next, point your feet forward and direct your attention straight ahead.
3. Bend the knees, keep the back straight, core tight, and chin up throughout.
4. Pause for about 1–2 seconds, then push back up to standing.

Reps: Repeat 10–12 times.

➔ Glute Bridges

Glute Bridges, aka bridges, strengthen the core and engage the glutes. Plus, it shows positive result by tightening the calf muscles by easing the pressure off the knees.

How to Do It:

1. With your feet flat on the floor and your knees bent, lie on your back.
2. Tighten the core and glutes.
3. Now, slowly lift the hips up toward the ceiling. Your ultimate position must form a straight line from shoulders to knees.
4. For three to five seconds, hold the bridge position, then slowly lower yourself back down.

Reps: Do 10–15 reps.

➔ Foam Rolling

This exercise is so easy to perform; at the same time, it is most effective for muscle tension around the quads, hamstrings, and IT (outer thighs) band.

How to Do It:

1. Take a foam roller, sit on the ground, and put it under your thigh.
2. Lie on it with the target muscle group.
3. Now start rolling the roller back and forth over tight areas. Keep the focus on thighs, hamstrings, and outer thighs.
4. Move from the hip to the knee.

Reps: Spend 30–60 seconds on each leg.

➔ Seated Hip March

It is one of the most amazing exercises, which is perfect for beginners or seniors. This exercise helps patients with knee pain to improve hip and knee mobility by strengthening the lower body.

Here is how to do this exercise:

1. Get a chair and sit on it. Keep a straight back to maintain a proper posture and feet flat on the floor.
2. Lift one knee up off the floor with the knee bent.
3. Then, hold the right leg in the air for about 3 seconds.
4. Finally, lower the foot to the ground.
5. Lastly, switch legs after each set.

Reps: Perform 10–15 marches on each leg.

Pro Tip: Consult a Chiropractor in Noida

These exercises are by far the best and effective as well. But, anyhow, if these didn’t work and pain persists or worsens, then it’s time to consult a licensed chiropractor in Noida or a physiotherapist.

If nothing else works, this is the only option left because they are experts in their respective fields and can assess your joint alignment and muscle balance by applying years of knowledge.

Final Words

Knee pain doesn’t necessarily need to be a new normal. Just in case the situation goes out of control, one must consider trying out these top 10 physiotherapist exercise for knee pain relief.

Wording if they actually work or not? Don’t think twice, as physiotherapists and other medical professionals recommend these exercises.