The Best 10 Physiotherapy Exercises for Knee Pain Relief You Should Try

Around 25% of adults suffer from knee pain and struggle to live their lives fully. Whether it is walking, sitting, standing, or any other basic mobility task, knee pain can affect a lot of mobility functions.

Fortunately, physiotherapy offers a range of exercises that can help alleviate pain, strengthen the muscles around the knee, and improve mobility. Here are the 10 best physiotherapy exercises for knee pain relief that you should incorporate into your routine for better mobility and pain management.

1. Quad Sets

Quad sets are an excellent exercise for anyone suffering from knee pain, especially if the pain has caused weakness in the quadriceps muscles. This exercise helps to engage the muscles surrounding the knee without straining the joint. Quad Sets help strengthen the quadriceps muscles and help improve knee stability.

How to do it:

• Sit with your legs straight out in front of you.
• Tighten your thigh muscles (quadriceps) by pushing the back of your knee down toward the floor.
• Hold the contraction for 5–10 seconds, then relax.
• Repeat 10–15 times for 2-3 sets.

2. Straight Leg Raises

Straight leg raises are another great exercise for knee pain as they help strengthen the muscles that stabilize the knee joint without putting too much pressure on it. The exercise helps in strengthening the quadriceps and hip flexor muscles.

How to do it:

• Lie on your back with one knee bent and the other leg straight.
• Tighten your thigh muscles and slowly lift your straight leg about 6–8 inches off the ground.
• Hold for 3–5 seconds, then slowly lower your leg.
• Repeat 10–15 times for 2–3 sets.

3. Heel and Calf Raises

This exercise targets the calf muscles, which play a crucial role in providing stability to the knee joint and alleviating some of the strain on it. The exercise improves strength in the calf muscles and reduces pressure on the knee.

How to do it:

• Stand with your feet shoulder-width apart, and hold onto a stable surface for balance.
• Slowly rise onto your toes, lifting your heels off the ground.
• Hold for 3–5 seconds, then lower back down.
• Perform 10–15 repetitions for 2–3 sets.

4. Step-Ups

Step-ups are an excellent way to strengthen the muscles that support the knee and improve overall leg function. This exercise mimics natural movements like climbing stairs, which can be beneficial for functional mobility. Step-ups help in building strength in the quadriceps, hamstrings, and glutes.

How to do it:

• Stand in front of a sturdy step or platform.
• Step one foot onto the platform, bringing the other foot up to meet it.
• Step back down with the first foot, followed by the second.
• Perform 10–15 repetitions on each leg for 2–3 sets.

5. Hamstring Curls

Purpose: Strengthens the hamstring muscles, which are essential for knee movement and stability.

The hamstrings play a key role in stabilizing the knee joint. Strengthening these muscles can help reduce strain on the knee and improve overall leg function.

How to do it:

• Stand with your feet shoulder-width apart and hold onto a chair or wall for balance.
• Slowly bend one knee, bringing your heel toward your buttocks.
• Hold for a second, then lower your leg back down.
• Repeat 10–15 times for each leg, performing 2–3 sets.

6. Wall Sits

Wall sits are an excellent exercise for building strength in the lower body, particularly the quadriceps, without placing excessive pressure on the knee joint. The exercise engages the quadriceps and strengthens the muscles around the knee. Wall sits are a great exercise for senior citizens as it doesn’t put much pressure on the knee joint.

How to do it:

• Stand with your back against a wall and your feet shoulder-width apart.
• Slide down the wall until your knees are at a 90-degree angle (as if sitting in a chair).
• Hold the position for 15–30 seconds, gradually increasing the duration as you build strength.
• Repeat 3–5 times.

7. Side-Lying Leg Lifts

Side-lying leg lifts work the muscles on the outside of the hips and thighs. These muscles help stabilize the knee and prevent it from moving excessively during activity. Side-lying leg lifts target the hip abductors and glutes, which are essential for knee stability.

How to do it:

• Lie on your side with your bottom leg bent and your top leg straight.
• Slowly lift your top leg toward the ceiling while keeping it straight.
• Hold for 2–3 seconds, then lower back down.
• Perform 10–15 repetitions on each side for 2–3 sets.

8. Clamshell Exercise

The clamshell exercise is great for strengthening the muscles around the hips and pelvis, which helps prevent knee instability and pain. The exercise strengthens the hip abductors and glutes to improve knee stability.

How to do it:

• Lie on your side with your knees bent at a 45-degree angle.
• Keep your feet together, and slowly raise your top knee as high as possible without moving your pelvis.
• Hold for a few seconds, then lower your knee.
• Repeat 10–15 times on each side for 2–3 sets.

9. Knee Extensions

Knee extensions can help improve knee function and flexibility, particularly for those recovering from surgery or injury. This exercise helps to build strength in the quadriceps, which supports knee movement. It Increases the range of motion and strengthens the quadriceps.

How to do it:

• Sit on a chair with your feet flat on the floor.
• Slowly extend one leg straight out in front of you, tightening your thigh muscles.
• Hold the position for 5–10 seconds, then lower your leg.
• Repeat 10–15 times on each leg for 2–3 sets.

10. Bridge Exercise

The bridge exercise is excellent for targeting the muscles that support the knee joint. It improves the overall strength of the lower body and helps in knee pain relief. Bridge Exercise strengthens the glutes, hamstrings, and lower back muscles to support the knees.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your glutes and push through your heels to lift your hips off the floor, creating a straight line from your knees to your shoulders.
• Hold for 5–10 seconds, then slowly lower your hips.
• Repeat 10–15 times for 2–3 sets.

Conclusion

Knee pain is a common issue that can significantly impact your quality of life, but with the right physiotherapy exercises, you can strengthen the muscles around your knee, improve flexibility, and alleviate discomfort. The exercises mentioned above are some of the most effective for knee pain relief and can help you regain mobility and function. With consistency and dedication, these exercises can help you get back to living a pain-free, active life.