Knee Pain Relief Exercises
Strengthen your knee muscles and improve mobility with these targeted exercises for pain relief
Before You Begin
Start Slowly
Begin with gentle movements and gradually increase intensity as tolerated.
Ice After Exercise
Apply ice for 10-15 minutes after exercises if you experience swelling.
Balance Support
Use a chair or wall for support during standing exercises if needed.
Knee Pain Relief Exercises
1. Quadriceps Sets (Quad Sets)
Strengthens the front thigh muscles that support and stabilize the knee joint.
Sit with legs extended, back supported
Tighten thigh muscle, push knee down
Hold for 5 seconds
Relax and repeat 10-15 times each leg
Duration: 5 seconds hold | Repetitions: 10-15 times each leg
Quad Set Exercise
2. Straight Leg Raises
Strengthens quadriceps without bending the knee, reducing stress on the joint.
Lie on back, one knee bent, one leg straight
Tighten thigh muscle of straight leg
Lift straight leg 6-8 inches off ground
Hold 3 seconds, lower slowly, repeat 10 times
Duration: 3 seconds hold | Repetitions: 10 times each leg
Straight Leg Raise
3. Wall Sits
Builds endurance in thigh muscles and improves knee stability through isometric strengthening.
Stand with back against wall
Slide down until thighs are parallel to floor
Keep knees over ankles, not forward
Hold 15-30 seconds, build up gradually
Duration: 15-30 seconds | Sets: 3-5 repetitions
Wall Sit Exercise
4. Standing Hamstring Curls
Strengthens the back thigh muscles that work with quadriceps to support the knee.
Stand holding chair or wall for balance
Slowly bend knee, bringing heel toward buttock
Hold for 2 seconds
Lower slowly, repeat 10-15 times each leg
Duration: 2 seconds hold | Repetitions: 10-15 times each leg
Standing Hamstring Curl
5. Calf Raises
Strengthens calf muscles and improves overall leg stability and balance.
Stand with feet hip-width apart
Rise up on toes, lifting heels off ground
Hold for 2 seconds at the top
Lower slowly, repeat 15-20 times
Duration: 2 seconds hold | Repetitions: 15-20 times
Calf Raise Exercise
Important Tips for Knee Health
⚖️ Maintain Healthy Weight
Every pound of body weight puts 4 pounds of pressure on your knees. Maintaining a healthy weight reduces knee stress.
👟 Proper Footwear
Wear supportive shoes with good cushioning. Replace worn-out shoes that no longer provide adequate support.
🏃♂️ Low-Impact Activities
Choose swimming, cycling, or walking over high-impact activities like running on hard surfaces.
🔥 Warm-Up First
Always warm up before exercising and cool down afterward. This helps prevent injury and reduces stiffness.
Knee Pain Not Improving?
Our physiotherapy specialists can assess your knee condition and create a personalized treatment plan to get you back to your active lifestyle.