Have you ever noticed how knee pain quietly dictates your day—how you climb stairs, sit down, pray on the floor, or even hesitate before taking a simple walk?

I first appreciated the true impact of knee pain not in a clinic, but at home. A close family member—active, disciplined, and otherwise healthy—began avoiding evening walks because of a dull ache around the knee. There was no dramatic injury, no single fall. Just pain that crept in slowly and started shrinking daily life. What ultimately helped was not painkillers or rest alone, but targeted physiotherapy exercises performed consistently and correctly.

Knee pain is one of the most common musculoskeletal complaints worldwide, affecting people across all age groups—from young athletes to older adults with osteoarthritis. According to the World Health Organization, musculoskeletal conditions are the leading contributor to disability globally, with knee-related disorders playing a major role. Physiotherapy, when done properly, remains one of the most evidence-backed, non-invasive, and sustainable solutions.

This article draws on clinical physiotherapy principles, peer‑reviewed research, and real‑world rehabilitation experience to explain what physiotherapy exercises help knee pain, why they work, and how to perform them safely.

Why Physiotherapy Is Essential for Knee Pain (Not Optional)

Many people assume knee pain is purely a joint problem. In reality, the knee is a victim, not the villain.

The knee depends heavily on surrounding muscles—especially the quadriceps, hamstrings, gluteals, and calves—for stability and shock absorption. When these muscles weaken or lose coordination, the knee joint absorbs excessive stress. Over time, this leads to pain, inflammation, cartilage wear, or tendon overload.

A large-scale review published in The British Journal of Sports Medicine concluded that exercise therapy reduces knee pain and improves function as effectively as medication for osteoarthritis, with longer‑lasting benefits and fewer side effects.

As Chartered Physiotherapist Dr Benoy Mathew (MCSP, UK) explains:

“Most chronic knee pain is not caused by irreversible damage. It is caused by poor load management and muscle weakness. Physiotherapy retrains the body to distribute force correctly.”

Understanding the Type of Knee Pain You Have

Before diving into exercises, it is important to understand that knee pain is not one-size-fits-all. The exercises prescribed depend on the underlying issue.

Common Knee Pain Conditions Physiotherapy Treats

• Patellofemoral Pain Syndrome (Runner’s Knee) – pain around or behind the kneecap
• Knee Osteoarthritis – stiffness, pain, reduced mobility
• Meniscal Injuries – locking, catching, deep joint pain
• Ligament Strain (ACL, MCL) – instability, swelling
• Post-surgical Knee Rehabilitation – after ACL reconstruction or knee replacement

A qualified physiotherapist assesses joint range, muscle strength, gait, and functional movement before recommending exercises.

Core Physiotherapy Exercises for Knee Pain

The exercises below are widely prescribed in physiotherapy practice and supported by research. They are grouped according to function rather than diagnosis, which reflects how clinicians actually design rehabilitation programmes.

Quadriceps Strengthening Exercises

Strong quadriceps reduce stress on the knee joint and improve patellar tracking.

Straight Leg Raise

This is often the first exercise prescribed in early rehabilitation.

How to perform:

• Lie on your back with one knee bent and the other straight
• Tighten the thigh of the straight leg and lift it to the height of the opposite knee
• Hold for 3–5 seconds, then lower slowly

Why it works:
Electromyography studies show high quadriceps activation with minimal knee joint load, making it ideal for painful knees.

Short Arc Quads

How to perform:

• Place a rolled towel under the knee
• Straighten the knee by lifting the foot while keeping the knee supported
• Hold for 5 seconds

Clinical insight:
This exercise is frequently used after knee surgery to re‑establish quadriceps control.

Hamstring and Posterior Chain Exercises

Tight or weak hamstrings alter knee mechanics and increase joint strain.

Hamstring Stretch (Physiotherapy Version)

How to perform:

• Sit upright with one leg extended
• Lean forward from the hips, not the back
• Stop when you feel a stretch behind the thigh

Important: Stretching should never provoke sharp pain.

Glute Bridge

How to perform:

• Lie on your back, knees bent
• Press through your heels and lift hips
• Keep knees aligned and core engaged

Why it matters:
Research in The Journal of Orthopaedic & Sports Physical Therapy shows that glute weakness significantly contributes to knee valgus and anterior knee pain.

Functional Knee Stability Exercises

These exercises retrain coordination, not just strength.

Sit-to-Stand (Controlled Squat)

How to perform:

• Sit on a chair
• Stand up slowly without using hands
• Sit back down with control

Real-world relevance:
If an exercise does not translate to daily life, it has limited value.

Step-Ups

How to perform:

• Step onto a low platform or stair
• Keep knee aligned over toes
• Step down slowly

Expert note:
Poor knee alignment during step-ups often explains persistent knee pain during stair climbing.

Balance and Proprioception Exercises

Pain alters joint awareness. Balance training restores neuromuscular control.

Single-Leg Stand

Progression:

• Eyes open → eyes closed → unstable surface

A study in Clinical Rehabilitation found balance training significantly reduced fall risk and knee pain in older adults.

How Often Should You Do These Exercises?

Most physiotherapy protocols recommend:

• 3–5 sessions per week
• 2–3 sets per exercise
• 8–15 repetitions, depending on pain and capacity

Pain during exercise should remain within a 3–4 out of 10 and settle within 24 hours.

Common Mistakes That Delay Knee Pain Recovery

• Avoiding movement altogether
• Rushing into high-impact exercises
• Ignoring hip and ankle strength
• Copying exercises without assessment

As Sports Physiotherapist Jenny McConnell famously noted:

“The knee rarely fails in isolation. Treating it alone is treating it incompletely.”

When to See a Physiotherapist Immediately

Seek professional assessment if you experience:

• Persistent swelling
• Locking or giving way
• Severe pain after trauma
• Pain not improving after 4–6 weeks of exercise

Frequently Asked Questions (FAQ)

What is the best physiotherapy exercise for knee pain?

There is no single best exercise. Effective programmes combine quadriceps strengthening, hip control, and functional movement.

Can physiotherapy cure knee pain permanently?

Physiotherapy does not “cure” degeneration but significantly reduces pain, improves function, and slows progression when done consistently.

Are knee exercises safe for older adults?

Yes. Exercise therapy is recommended by the National Institute for Health and Care Excellence (NICE) for knee osteoarthritis at all ages.

How long does it take for physiotherapy to work?

Most patients notice improvement within 4–6 weeks, with continued gains over 12 weeks.

Actionable Takeaways You Can Apply Today

• Start with pain‑free strengthening before stretching aggressively
• Train hips and thighs, not just the knee
• Prioritise control over repetitions
• Track progress weekly, not daily

Final Thoughts

Knee pain is not a life sentence, nor is it something you should simply “push through”. When guided by evidence, physiotherapy exercises empower the body to heal, adapt, and regain confidence in movement.

If you are currently dealing with knee pain, I encourage you to share your experience. What movements hurt the most? What exercises have helped—or failed you? Your insight may help someone else take the first step towards recovery.

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