Introduction
Knee pain is a common issue that affects people of all ages, often caused by injuries, arthritis, overuse, or muscular imbalances. Physiotherapy plays a key role in reducing pain, restoring mobility, and strengthening supporting muscles.
This guide provides safe exercises and strategies to help manage knee pain effectively.
1. Quadriceps Strengthening (Quad Sets)
Strong quadriceps support the knee joint and help alleviate pain.
How to do it:
- Sit or lie with your leg straight.
- Tighten the thigh muscle and press the knee gently into the floor.
- Hold for 5–10 seconds, then relax.
- Repeat 10–15 times, 2–3 sets daily.
Source: Wikimedia Commons
Video Reference: Quadriceps Strengthening for Knee Pain
2. Straight Leg Raises
Strengthens the quadriceps without putting stress on the knee joint.
How to do it:
- Lie on your back, one leg bent, the injured leg straight.
- Tighten the thigh muscles of the straight leg and lift it to the height of the bent knee.
- Hold for 2–3 seconds, then lower slowly.
- Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Straight Leg Raise for Knee Pain
3. Heel Slides
Heel slides help improve knee mobility and flexibility.
How to do it:
- Lie on your back with legs straight.
- Slowly slide the heel of your affected leg toward your buttocks, bending the knee.
- Hold for 2–3 seconds, then slide back.
- Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Heel Slides for Knee Pain
4. Calf and Hamstring Stretching
Tight hamstrings and calves can contribute to knee pain, so regular stretching helps relieve tension.
How to do it:
- Hamstring Stretch: Sit with one leg extended, reach toward your toes, hold 20–30 seconds.
- Calf Stretch: Stand facing a wall, place one foot behind, heel down, lean forward gently, hold 20–30 seconds.
Video Reference: Knee Pain Stretches
Tips for Knee Pain Management
- Avoid high-impact activities until pain subsides.
- Apply ice to reduce inflammation and swelling.
- Maintain hip and core strength for knee support.
- Use supportive footwear and consider orthotics if recommended.
Summary
Physiotherapy for knee pain focuses on strengthening muscles, improving flexibility, and reducing joint stress. With consistent exercise and guidance, you can restore knee function and reduce pain, improving mobility and quality of life.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.