Physio for Knee Pain: What Are the Best Exercises?

The best physio exercises for knee pain include knee extensions, wall squats and hamstring stretches.

When performed correctly and consistently, physio for knee pain can significantly reduce discomfort while preventing future injuries.

Whether you’re experiencing discomfort from an injury, arthritis, or overuse, the list of targeted knee physio exercises in this blog can help restore mobility and reduce pain.

Quick Summary

• Hamstring Stretch
• Calf Stretch
• Quadriceps Stretch
• Seated Knee Extension
• Resisted Knee Extension (Sitting)
• Long Sitting Straight Leg Raise
• Feet Elevated Bridge
• Wall Squats
• Step-Ups

When Can Exercise Help?

Before starting any exercise programme, it’s important to know if your knee pain requires professional assessment. Common causes we treat at Physio and Exercise Lab include:

• Sports injuries: ACL tears, meniscal tears, ligament sprains
• Degenerative conditions: Osteoarthritis, chondromalacia patella
• Overuse syndromes: Iliotibial band syndrome, patellofemoral pain
• Muscle imbalances and strains

Exercise Safety Guidelines

When performing physio exercises for knee pain, understanding proper technique and safety parameters is crucial. Every individual’s pain perception is different, but a rough guide would be:

Pain Monitoring:

• 0-3: Mild discomfort is acceptable
• 4-5: Moderate discomfort should ease quickly
• 6+: Stop and seek professional guidance

Stop exercising if you experience:

• Sharp or shooting pain
• Swelling or redness
• Pain lasting more than 24 hours

Knee Flexibility Exercises for Pain Relief

These stretches form the foundation of effective knee physiotherapy, helping improve mobility and reduce tension around the joint. However, it is important to not perform static stretching immediately prior to strength or cardio activity. Stretching should be performed as an isolated form of exercise (potentially before bed in the evenings).

1. Hamstring Stretch

How to Perform:

1. Sit with one leg extended.
2. Keep your back straight and lean forward until you feel a gentle stretch.
3. Hold for 15-30 seconds.
4. Repeat 3 times on each leg.

Rationale: Reduces tightness and improves flexibility in the back of the thigh.

2. Calf Stretch

How to Perform:

1. Stand facing a wall with hands at shoulder height.
2. Step one foot back, keeping it straight.
3. Press the heel down while leaning forward.
4. Hold for 15-30 seconds. Repeat 3 times on each leg.

Rationale: Relieves tension in the calf muscles, reducing stress on the knee joint.

3. Quadriceps Stretch

How to Perform:

1. Stand near a wall for support.
2. Bend your knee, bringing your heel towards your bottom.
3. Hold your ankle gently and maintain for 15-30 seconds.
4. Repeat 3 times on each leg.

Rationale: Reduces tightness in the front of the thigh, improving flexibility and stability.

4. Seated Knee Extension

How to Perform:

1. Sit with your leg supported on a chair.
2. Gently work on straightening your knee.
3. Hold the position when you feel a stretch for 15-30 seconds.
4. Perform 3 repetitions.

Rationale: Enhances flexibility and range of motion, helping reduce stiffness.

Knee Strengthening Exercises

Building strength in the muscles supporting your knee is crucial for long-term relief and stability. These exercises help reduce strain on your sore knee while improving joint function.

1. Resisted Knee Extension (sitting)

How to Perform:

1. Sit on a chair with an ankle weight or resistance band around ankle.
2. Straighten your knee to extend your foot out in front.
3. Control the foot back to the starting position.
4. Hold for 2 seconds. Perform 3 sets of 10 repetitions.

Rationale: Strengthens the quadriceps for better knee joint support.

2. Long Sitting Straight Leg Raise

How to Perform:

1. Sit on the floor/bed with your legs out straight.
2. Lift your foot between 10-20cm off the surface.
3. Hold for 2 seconds, then lower slowly. (Can go up and over and object if finding easy)
4. Complete 3 sets of 10 repetitions.

Rationale: Builds strength in muscles around the knee for added support.

3. Feet Elevated Bridge

How to Perform:

1. Lie on the ground with feet up on a chair/bench.
2. Tighten your glutes and hamstrings pushing down through your heels to lift your buttock.
3. Hold for 2-3 seconds, then lower slowly.
4. Perform 3 sets of 10 repetitions.

Rationale: Strengthens the glutes and hamstrings for posterior stability.

4. Wall Squats

How to Perform:

1. Stand with your back against a wall and feet shoulder-width apart.
2. Slide down slightly (30-90 degrees depending on ability).
3. Hold for 30-45 seconds, gradually increasing duration.
4. Perform 4 repetitions

Rationale: Builds strength in the quadriceps to stabilise the knee.

5. Step-Ups

How to Perform:

1. Use a stable, low step.
2. Step up leading with your affected leg, then lower back down.
3. Perform 2 sets of 10 repetitions.

Rationale: Improves strength, balance, and joint stability.

Managing Your Recovery

For optimal results with these physio exercises for knee pain:

• Begin with flexibility exercises before strengthening.
• Perform exercises consistently and progress gradually based on comfort.
• Maintain proper form throughout.
• Wear supportive footwear during daily activities.

When to Seek Professional Help

While these exercises benefit many types of knee pain, consult a physiotherapist if:

• Pain worsens despite modifications.
• You have difficulty bearing weight.
• Discomfort persists with gentle movements.
• You’re unsure about proper technique.

Conclusion

Ready to overcome your knee pain? Contact us to book a knee physio appointment with one of our skilled physiotherapists. We’ll guide you through proper technique and progression to ensure optimal results.

Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider before starting any new exercise programme.