Physical Therapy Exercises for Knee Pain

Knee pain can impact your daily life, making even simple movements challenging. Fortunately, physical therapy offers targeted exercises that can help strengthen the muscles around your knee, reduce pain, and improve your mobility.

5 Exercises You Can Do at Home to Reduce Knee Pain

1. Quad Sets

Quad sets are a simple exercise to engage your quadriceps (the muscles on the front of your thigh). Follow these steps:

1. Sit or lie on your back with your legs straight out in front of you.
2. Tighten the muscles in the front of your thigh (quadriceps) as much as you can, and push the back of your knee down towards the floor or surface.
3. Hold for 5-10 seconds, then release.
4. Repeat 10-15 times on each leg.

This exercise is great for strengthening the quadriceps without putting stress on the knee. It helps with stability and can be done in many positions so it’s good even if you have a lot of knee pain. Quad sets are often used as a starting point in knee pain rehabilitation programs because it helps to re-engage the quadriceps which is a key player in supporting the knee.

2. Straight Leg Raises

Straight leg raises are great for strengthening the quads and hip flexors without stressing the knee joint. 

Here’s how:

1. Lie flat on your back with one leg bent at the knee and the other leg straight on the floor.
2. Engage your abs and straighten the knee of the straight leg.
3. Slowly lift the straight leg off the floor until it reaches the bent knee.
4. Hold for 2-3 seconds, then lower the leg back down.
5. Repeat 10-15 times on each leg.

Strengthen the quads and hip flexors which support the knee. Good for knee stability and reducing the risk of further injury if you have knee pain.

3. Hamstring Curls

Hamstring curls are a great exercise that can be done standing or lying down to target the back of your thighs (hamstrings). These muscles help stabilize the knee joint.

Standing Hamstring Curls:

1. Stand with your feet shoulder-width apart, holding onto a chair or wall for balance.
2. Slowly bend one knee, bring your heel towards your butt while keeping your thighs straight.
3. Hold for 1-2 seconds, then lower your foot back down.
4. Do 10-15 reps on each leg.

Lying Hamstring Curls:

1. Lie on your stomach with your legs straight.
2. Slowly bend one knee, bring your heel towards your butt.
3. Hold for 1-2 seconds, then lower your leg back down.
4. Do 10-15 reps on each leg.

Hamstring curls strengthen the hamstring muscles, which are important for knee stability and overall lower-body strength. Targeting these muscles can reduce the load on your knee joint and improve your ability to do daily activities like walking and climbing stairs. Whether standing or lying down, hamstring curls are a great addition to any knee rehab program.

4. Calf Raises

Calf raises are a simple yet effective exercise that helps strengthen the calf muscles, which play a vital role in improving balance and supporting knee movement. Here’s how to perform this exercise:

1. Stand tall with your feet hip-width apart. You can place your hands on a chair or wall for balance if needed.
2. Slowly rise onto the balls of your feet, lifting your heels off the ground as high as possible while keeping your knees straight.
3. Hold the raised position for 1-2 seconds, then slowly lower your heels back down to the ground.
4. Perform 10-15 repetitions, gradually increasing the number of sets as your strength improves.

Calf raises help build strength in the calf muscles, which contribute to overall lower body stability and balance. By strengthening the calves, you enhance your ability to support knee movement and reduce strain on the knee joint during activities like walking, running, or climbing stairs. Incorporating calf raises into your routine can also improve your ankle strength and flexibility, which indirectly benefits knee health.

5. Step-Ups

Step-ups are a functional exercise that strengthens the muscles around the knee, including the quadriceps, hamstrings, and glutes, while also improving balance. Here’s how to perform step-ups:

1. Stand in front of a sturdy step or platform, about 6 to 12 inches high. You can adjust the height based on your comfort level.
2. Place one foot firmly on the step so your entire foot is supported.
3. Press through your heel and lift your body onto the step, straightening your leg fully while keeping your balance.
4. Step back down with the opposite foot, returning to the starting position.
5. Repeat 10-15 times on each leg, focusing on controlled movements.

Step-ups are excellent for building strength in the muscles surrounding the knee, which are essential for stabilizing the joint and preventing injury. By mimicking natural movements like climbing stairs, this exercise also enhances functional fitness, making daily activities easier. 

Additionally, step-ups help improve balance and coordination, which are critical for reducing the risk of falls and further knee issues.

Related Articles:

Physical Therapy Exercises for Neck Pain

Physical Therapy Techniques for Chronic Back Pain

Incorporate These Tips in Addition to Physical Therapy

In addition to physical therapy exercises, managing knee pain requires a whole-body approach, lifestyle changes, and body awareness. 

Give your knee time to rest, especially after big exertions or if you get flare-ups of pain. Incorporate rest days into your exercise routine; however, don’t rest it too much. Use ice packs or elevation to reduce inflammation and swelling.

Wearing good shoes is key to proper alignment and reducing unnecessary strain on your knees. Choose shoes with good arch support and cushioning, and avoid high heels or worn-out shoes.

If your knee pain persists, gets worse, or is accompanied by swelling, redness, or a limited range of motion, you need to see a doctor. Delaying medical attention can lead to more severe issues or long-term damage.

Use These Exercises and Partner with Primal Physical Therapy For Fast Recovery

Incorporating these physical therapy exercises into your routine can significantly reduce knee pain, improve your mobility, and help prevent future injuries. Consistency is key—take the time to strengthen the muscles that support your knees, and be mindful of your body’s signals. If your knee pain persists or worsens, don’t hesitate to consult a healthcare professional. With the right approach, you can regain control and move confidently without knee pain holding you back.