Knee pain has a way of creeping up on you. Maybe you twisted something participating in activities over the weekend, or perhaps years of running have finally caught up with you. Either way, you’re probably here because walking upstairs feels like a challenge, and getting comfortable in bed takes way too much effort.
The thing is, while rest might feel like the obvious answer, the right kind of movement is often what your knees are actually craving. We’re talking about specific physiotherapy exercises for knee pain—not random knee joint stretches you find on Instagram, but targeted movements that actually address the issue.
Give Your Body a Heads Up First
We understand how it seems like a waste of time when you are already experiencing pain. However, you can take our word for it: there’s nothing like heading out to exercise without oxygenating your stiff, cold muscles — it’s like trying to stretch a band that’s been in the freezer. It does not turn out well.
Spend just 5 minutes doing something gentle:
- Walk around your house (or march in place if that’s all you can manage)
- Do some easy leg swings while holding onto a counter
- Pedal slowly on a stationary bike if you have one
- Try heel digs—just tap your heels into the ground
That’s it. Nothing heroic required.
The Exercises That Make a Difference
1. Quad Sets
This one’s deceptively simple, but it’s gold for anyone dealing with knee issues. You don’t even have to bend your knee, which makes it perfect when things are really bothering you.
Lie down flat and straighten your legs. Now tighten your thigh muscles like you’re trying to push the back of your knee into the floor. Hold it for 5 seconds, then let it go. Do this 10-15 times per leg, and repeat it 2-3 times throughout the day.
2. Straight Leg Raises
Here’s another one that works the muscles around your knee without actually stressing the joint itself. Lie on your back, bend one knee, keep the other straight. Tighten up that straight leg and lift it about a foot off the ground. Hold it there for a second, then lower it back down slowly.
10-15 reps per leg should do it.
3. Glute Bridge
Your gluteal muscles might seem unrelated to your knee pain, but they’re actually crucial. When you have weak glutes, your knees are forced to do a lot more than they need. Lie on your back with your knees bent and your feet on the ground. Use your heels and press up to lift your hips to form a straight line with your body (shoulders to knees). Squeeze your glutes at the top, and then go down slowly. Make an attempt at 10-15 reps, twice.
4. Wall Sits
If your knees can handle a bit more, wall sits are fantastic for building up endurance in your quads and teaching your knees better control. Stand with your back against a wall, feet about hip-width apart. Slide down until your knees are at roughly 90 degrees—or as close as you can get without pain. Hold for 15-30 seconds. Start with 2-3 rounds. If you’re looking for workouts for sore knees, keep the sit shallow at first and work your way deeper as you get stronger.
5. Standing Hamstring Curls
Your back thigh muscles are as important as your front thigh muscles. They assist you in stabilizing the knee joint and preventing imbalance. Stand up straight, steady yourself by using a chair or wall support, and bend one knee until the heel is near your rear. Wait one second, and in a few seconds, lower it back down. 10-15 reps per leg.
6. Clamshells
This is a staple in knee physiotherapy routines, and for good reason. It targets your glutes and the muscles around your hips that help keep your knees tracking properly when you walk or squat. Lie on your side with your knees bent. Keep your feet together and lift your top knee like you’re opening a clamshell. Lower it back down with control. 15 reps per side.
7. Calf Raises
Well-toned calves hold your ankles and knees- this is particularly valuable when you are on your feet a lot throughout the day. Stand in front of a chair, rock up on your toes, wait a second, and then bring your heels back to the floor. 15 reps, do it twice.
8. Step-Ups
This one mimics real-life stuff like climbing stairs or getting into your car—movements that can really aggravate sore knees if your muscles aren’t pulling their weight. Use a step or low platform (even a sturdy phone book works). Step up with one foot, bring the other up, then step back down. Keep it slow and controlled. 10 reps each leg.
Don’t Forget the Stretches
Tight muscles can pull on your knee joint and make everything worse. Including knee joint stretches after your workout keeps things loose and mobile.
Hit these areas:
- Quads: Stand and pull your heel toward your glutes
- Hamstrings: Sit and reach for your toes, or use a towel around your foot
- Calves: Press your hands against a wall and step back
- IT band and outer hip: Try the figure-four stretch
Hold each stretch for 20-30 seconds, and actually breathe while you’re doing it.
How Often Should You Be Doing This?
- Strength training: 3-5 times per week
- Stretching: Every day and as often as possible
- Warm-up: Each and every time that you exercise
If your knees feel a bit sore the next day, that’s normal. But sharp pain? That’s your body telling you to back off or get some professional help.
Also, find some helpful reads for your healing routine: Top Physiotherapy Exercises for Lower Back Pain
When It’s Time to Call in the Experts
When your pain is not improving but, rather, becoming worse with time, when it is not letting you sleep at night, or when you are engaged in these exercises but are not experiencing any positive changes, it is time to seek more personal approaches.
At Health Bound Health Network, our team has years of experience with knee physiotherapy. We have worked with everyone, from weekend warriors to post-surgery patients, and we understand that one solution does not fit all people. It could be arthritis, a sports injury, or post-surgery rehabilitation; we can guide you on how to manage what your knees require specifically.
The Real Talk
You do not have to live with knee pain. It almost feels like your body is working against you, and there are days when it might feel better not to engage in activities that lead to discomfort. But through the right exercises, patience with yourself, and talking to a professional when it is needed, you may, in fact, be able to feel like you again.
It is a matter of consistency (not perfection) and paying attention to your body. There are certain days that you feel splendid, and there are days that you might need to relax. That is very natural.
Ready to get started?
Schedule a personalized physiotherapy assessment at Health Bound. We’ll help you build safe and effective workouts for sore knees—because you deserve to feel strong and confident in your body again.
Disclaimer: The information provided in this blog, including any physical therapy exercises or recommendations, is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician, physical therapist, or other qualified healthcare provider before starting any new exercise program, especially if you have a history of injury or underlying medical conditions.
Frequently Asked Questions?
- What if an exercise causes pain?
A. Stop immediately and consult your physiotherapist or healthcare provider, especially if pain worsens or is sharp. - When should I start physiotherapy exercises for knee pain?
A. You can start gentle exercises once pain and swelling reduce, but it’s best to consult a doctor for personalized timing. - Can physiotherapy exercises cure knee pain?
A. Active Exercises help manage and reduce pain, improve strength and mobility, but may not fully cure the underlying cause. - What causes knee pain that physiotherapy can help with?
A. Common causes include arthritis, injuries, muscle weakness, or overuse. Physiotherapy aims to relieve pain and improve knee function. - How do I avoid injury while doing knee exercises?
A. Warm up first, do exercises slowly and with control, avoid overstraining, and stop if you experience severe pain. - How long does it take to see improvement?
A. Many people notice benefits within a few weeks, but consistent practice and professional guidance are key to long-term results.
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