8 Best Physiotherapy Exercises for Knee Pain

Exercise effectively creates motility in our body and keeps our bones and muscles healthy. With age, the problem of acute aches and cramps in joints, especially in the knee region, can create hindrances in work and daily activities. There are several physiotherapy exercises out there that experts suggest for combating joint aches and cramps. From straight leg raises to mini squats, wall squats, glute bridges and more, these are the best physiotherapy exercises for knee pain. However, it depends on the flexibility of your body to sustain through the postures. 

However, you should not force your body beyond its comfort zone to perform these exercises, as it can create a sprain or worsen the situation. Hence, the purpose of physiotherapy exercises is to aid in creating a range of motion and offering knee stability without putting pressure on the injured joints. Here are some of the best physiotherapy exercises for knee pain relief that you can practise at home. 

Physiotherapy Exercises for Knee Pain

There are several physiotherapy exercises for knee pain relief that you can practise anytime. However, you need to be consistent with the process to observe the beneficial results. You can consider incorporating some easy steps at first. Start with short arc quads, straight leg raises and other quad sets to prevent strain on your back while achieving the postures. These are hence the best physiotherapy exercises for knee pain and are especially helpful when you have been on medication, but the aches prevail. As a result, yoga and exercises can aid in your holistic well-being. 

Here is a short list of the best physiotherapy exercises for knee pain you can practise: 

• Quad sets: This step involves lying on your back and placing your legs straight. Then you need to contract the quadriceps muscles by trying to push back with your knees. Hold this posture for a few seconds before you release. 

• Short arc quads: For this, you need a prop or a rolled towel under your back to create the arch. Straighten your legs and focus on pulling and contracting your quadriceps. 

• Straight-leg raises: Allow your back to straighten up along with your legs stretched out too. Lower your back and focus on a controlled movement.  

• Mini squats or heel raises: To build strength in your hamstring and quads, you can practise mini squats or heel raises. Such exercises are especially helpful in creating stability around your knee joints. 

• Wall sits: For this one, first stand with your back against the walls for support. To prevent sprains, keep your knees aligned with your feet. Keep your back straight throughout the process. This posture is effective in creating motion and strength around your knee joints. 

• Clamshells: Lie on your side first and then bend your knees. Continue to keep your knee straight and stretched throughout the process. Keep your feet together and then lift your right knee. Hold for a few seconds and then do the same for the next one. 

• Hip strengthening exercises: Activities like hip abduction can be a good choice for hip pain reduction. It makes sure that your muscles are periodically extended and then contracted to maintain flexibility. 

• Quadriceps stretches: Lie on your stomach to acquire this posture. Grab your feet and then try to pull them forward so that your heels are close to your glutes now. Hold this posture for a few seconds and then release. 

• Hamstring stretches: For this step, you need to stretch out your legs completely. Now you need to bend your body towards the toes and hold them with your hand. This gives a distorted circular shape. Hold for a few seconds and then release. 

• Calf stretches: Stand facing the walls and then pit one of your feet in front of the other and try to reach out with your hands. This keeps your knees tight and creates stability. Feel the strength of your calves but do not do it for too long if you feel aches in your back. 

• Knee-to-chest stretches: This posture requires you to lie on your back and pull one knee toward your chest while keeping the other leg straight. Hold for a few seconds and then switch the posture once again. 

Additional Tips:

1. Apart from these, several low-impact activities and practices can help to keep muscles and knee joints supple. Daily sessions of swimming, jogging or even a light stroll can aid in maintaining mobility and preventing cramps in your knees. 
2. Maintain consistency while practising yoga for knee pain exercises, but also keep an eye on pain management. If any step proves to be difficult, causing further aches, discontinue it immediately.
   
   Ready to take the first step toward pain-free knees? Try these expert-recommended physiotherapy exercises and experience the difference! Need personalized guidance? Book a session with our top physiotherapists at FlexifyMe today!

Lower-Body Stretches for Knee Pain

Picking the best physiotherapy exercises for knee pain relief is essential to experiencing comfort in your joints. There are six lower-body stretches for knee pain you must practise regularly to reduce the aches and cramps. 

1. Straight Leg Raises

Generally for straight leg raises, you need to start with 3 sets of 10 repetitions throughout the week which can later go up to one set every day.

•  It involves lying down on your back and then extending your legs while bending the opposite knee.

• This gives the form of paddling while lying on your back but with reduced speed and motion. 

• As your knees and legs stretch to a height, your thigh muscles will tighten up to maintain balance, posture and weight. 

• Engage and hold the posture for five seconds every time before letting go.  

2. Standing Calf Stretches

Here’s one of the most effective and best physiotherapy exercises for knee pain relief. 

• Standing calf stretches are comparatively easier to perform than other lower-back stretches.

• You need a wall to perform this exercise. 

• This helps to feel the stretch and pulling force in your calf muscles and feet. 

3. Supine Hamstring Stretches

For the supine hamstring stretch, keep the posture such that you can feel the stretch in your thighs. Repeat for 2 to 3 times initially and thrice or four times a week. 

• Start by standing with your back against the wall and then bend one of your knees slightly while the other leg remains stretched. 

• Allow your heels to rest flat on the floor and your toes to point in, somewhat. 

• Hold this state for at least 15 seconds before you switch legs and do the same. 

• Perform in sets of 2 for 6 repetitions and at least 5 to 6 days a week to observe its benefits. 

4. Calf Raises 

A person needs a chair used as a prop to conduct this exercise. You feel the contraction and relaxation in your calf muscles. For such exercises, you can aim for 2 sets of 10 repeats every day in a week. 

• Hold onto the back of your chair and allow the weight of your body to be distributed evenly.

• Then you can put the weight on your foot and lift the other such that your calf muscles are stretched. 

• Raise the foot on the floor and slowly lower the same. The weight must be placed at the centre of the ball of the foot. 

5. Half squats

Categorised as some of the best physiotherapy exercises for knee pain. The stretch should be experienced at the back of the thigh and buttocks. For these exercises, you need to do 3 sets of 10 reps. Try practising this posture at least 4 to 5 times a week. 

• Stand in such a way that your feet and shoulders are wide apart. You can use a chair if you need assistance. 

• Keep your chest lifted and then gradually lower back approximately 10 inches. 

• Make sure your back is straight and you balance yourself just like you sit on a chair. 

6. Hip abduction

Hip abduction is used to feel the pressure on your back and buttocks while also engaging the core. Hence it also falls under the category of some of the best physiotherapy exercises for knee pain. This creates stability around your knee joints. 3 sets of 20 reps are mostly good with 3 to 4 days of practice every week. 

• First, you need to lie down on your side and then place your injured knee over the other one in alignment. The leg underneath should be bent in a shape. 

• Then you can raise your legs to an angle of 45 degrees keeping the knee straight so it’s not rotating. 

• Hold this posture for 5 seconds and then release. 

Strengthening Exercises for Knee Pain

Through the strengthening exercises for knee pain, one can effectively reduce the stress on their knees. These are the best physiotherapy exercises for knee pain and are focused on the quadriceps, hamstrings, glutes, and hip muscles. 

1. Half Squats 

These steps are excellent ways to engage your glutes, quadriceps, and hamstrings without creating strain or pressure on your knees. 

• First, acquire the standing squat position and then place your hands on both sides of your hips.

• Look ahead while squatting up to 10 inches. These shallow squats are halfway through and are one of the most effective physiotherapy exercises for knee pain. 

• Then you need to stand up by pushing with your knees. Do these for 3 sets of 10 repetitions. 

2. Hamstring Curls

The standing hamstring curls aim to target the glutes and the muscles around the hamstring region. Through the usage of core strength, the upper body and hips are held stable. 

• Start with standing and facing the wall. Both your feet should be hip-width apart. 

• Your hips should be pointing forward in this step. Hold your posture for 5 to 6 minutes before you switch. 

• Two to three sets of 10 repetitions are enough for 2-4 days a week. 

3. Calf raises

This exercise is especially effective in strengthening the muscles of your lower back. To conduct this posture, this is what you need to do: 

• Stand in such a way that your hip and shoulder are far apart. Position yourself next to the wall and use the back of your chair for support. 

• Lift both the hips of the ground and stand balancing on the ball of your feet. 

• Slowly lower your heels and gain control by engaging your muscles. Repeat this step 2 to 3 sets twice or thrice a week. 

Other Types of Exercise for Knee Pain

Once you have gained your knee stability and strength, you can engage in regular activities to keep you mobile. Other types of exercises for knee pain include the following: 

• Yoga 
• Swimming 
• Tai chi 
• Elliptical Machines 
• Stationary cycling
• Water cycling 
• Walking and more. 

Overall Treatment Plan for Knee Pain

Finding relief from cramps, stiffness and aches cannot be completed or placed on exercises but rather based on the overall treatment plan for knee pain. 

• You can apply ice from time to time to offer relief and relaxation. 
• Use some knee compression sleeves to keep your joint area tight preventing twisting. 
• You can also take non-steroidal anti-inflammatory drugs in dosage as prescribed by your healthcare provider. 

Conclusion 

AAos Research and recent studies have found that the best physiotherapy exercises for knee pain have proven to be highly effective, beneficial and prompt in addressing joint ache issues. 

As a beginner, you can seek advice from your physiotherapist on the number of sessions, and kinds of exercises that you should engage in. They can supervise and recommend postures that will prevent any casualties while also offering a holistic solution to your cramps and knee pain issues.

Exercises for knee pain FAQ’s