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Top 10 Physiotherapy Exercises for Knee Pain
Written by: Shibin Vinod BPT MSc, HCPC PH124277, CSP 111177. Sport and Exercise Medicine,
Medically Reviewed by: Mr Andrew O’Neill M.Ost GOsC 11018. Registered Osteopath & Shockwave Therapy Specialist
It’s surprising how easily knees start to complain – especially if you’re sitting for long hours at a desk in Canada Water, recovering from a knock on the pitch at Stratford, or just trying to stay active. At Bodytonic Clinic, we use these evidence-based movements to treat a variety of conditions, including Patellofemoral Pain Syndrome, Osteoarthritis, and Hoffa’s Fat Pad Syndrome.
Clinical Insight: “According to the Chartered Society of Physiotherapy (CSP), targeted strengthening is the most effective non-surgical intervention for chronic knee pain. The goal is to activate the VMO (inner quad) to ensure the kneecap tracks correctly.” – Shibin Vinod, Senior Physio.
Physiotherapy exercises are often the first place to start – and for good reason. Done properly, they’re a gentle way to build strength, improve mobility and support long-term recovery. Whether your knees feel stiff after a run, sore after a day at the desk, or just not quite what they used to be, the right movements can make a real difference.
Clinical Insight: “Many patients we see at our London clinics suffer from ‘the cinema knee’ (pain after sitting) or Patellofemoral Pain Syndrome. Targeted strengthening isn’t just about movement; it’s about offloading the joint to prevent long-term degeneration.” – Shibin Vinod, Senior Physiotherapist.
This guide runs through 10 of the most useful knee pain treatment exercises, from strength work to low-impact cardio. Let’s get into it.
Strengthening Exercises
Building up the muscles around your knee can go a long way towards easing pain and preventing it from coming back. These five moves are usually gentle enough for beginners but useful enough for everyone.
This one's super simple but does a solid job at waking up the thigh muscles that support your knee.
- How to do it: Sit or lie down with your leg straight. Tighten your thigh muscle by pushing the back of your knee gently towards the floor.
Pro Tip: Place a small towel under your ankle to maximize engagement of the Quadriceps complex.
- Prescription: Hold for about 5 seconds, then relax. Aim for 10-15 reps per leg, a couple of times a day.
This helps keep your knee stable - ideal if walking or stairs feel shaky.
- How to do it: Lie on your back with one knee bent and the other leg straight. Slowly lift the straight leg to the height of your bent knee.
- Prescription: Hold for a few seconds, then lower it down with control. Try for 3 sets of 10.
Why: This builds hip and quad strength without joint compression. If you also suffer from hip discomfort, see our guide on Hip and Knee Pain on One Side.
Short arcs target the same thigh muscles, but with a little more range of motion.
- How to do it: Lie down and place a rolled-up towel under one knee. Straighten the leg by lifting your foot, keeping your knee on the towel.
- Prescription: Lower it back slowly. Start with 2 sets of 10-15.
Research published in the British Journal of Sports Medicine supports isometric loading (like wall sits) as a primary treatment for patellar tendon health.
These build strength without putting too much pressure on the joints.
- How to do it: Stand with your back against a wall and feet shoulder-width apart. Slide down into a seated position, knees over ankles.
Pro Tip: Squeeze a ball between your knees to engage the adductors. This is crucial for those recovering from Meniscus injuries.
- Prescription: Hold for 5-10 seconds and work up as you build strength. Go for 5-10 reps.
Great for improving mobility and leg power.
- How to do it: Use a step that's about 6-8 inches high. Step up with one foot, then bring the other to meet it.
- Prescription: Step down and repeat. Aim for 2 sets of 10 on each side.
- Stretching and Mobility Exercises.
Tight muscles and stiff joints often make knee pain worse. These five movements can help you stay flexible and improve the way your knees feel day to day.
This might seem like nothing, but it's a low-effort way to boost your balance and stability.
- How to do it: Stand tall near a chair or countertop. Slowly lift one foot off the ground, keeping your body upright.
- Prescription: Hold for 10-15 seconds, then switch sides. Work towards 3 rounds on each leg.
Why: Boosts proprioception. For more on balance, read our article on What are the different types of Gait?
A much gentler version of the classic squat - friendly on joints, but still effective.
- How to do it: Stand with feet hip-width apart. Slowly bend your knees to about 30 degrees, like you're about to sit.
- Prescription: Keep your weight in your heels and your back straight. Try 2 sets of 10 reps.
Perfect for aligning your hips and knees, especially if you sit a lot.
- How to do it: Lie on your side with knees bent and feet together. Keeping feet touching, lift your top knee without rolling your hips back.
- Prescription: Lower it down slowly. Start with 10-15 reps per side. Hip strength is the 'secret' to reducing knee strain.
Clinical Note: Gluteal Tendinopathy often presents as knee pain. Strengthening the hips fixes the root cause.
Strong glutes can take pressure off your knees. Bridges help build that support.
- How to do it: Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeezing your glutes.
- Prescription: Hold for a few seconds before lowering. Go for 2-3 sets of 10.
Low-impact but powerful for building muscle.
- How to do it: At the gym, use a leg press machine with light resistance to start.
- Prescription: Push the platform away slowly. Avoid locking your knees. Start with 2 sets of 10 reps.
Phase 3: Low Impact Cardio & Joint Nutrition
Adding gentle cardio can keep joints moving and muscles strong without causing flare-ups.
- Cycling: Stationary bikes are ideal for boosting circulation without pounding the joints.
- Swimming: Water takes the pressure off. Note: Front crawl and backstroke are recommended. Avoid breaststroke if you have medial ligament issues, as the kick can cause strain.
Cycling & Swimming: Low-impact ways to boost joint circulation. For foot-related knee issues, see our Plantar Fasciitis Guide.
Advanced Knee Pain Treatment: Beyond Exercises
If the pain sticks around or gets worse, it’s worth getting in touch with us. Exercises are the foundation, but for chronic issues like tendonitis or post-surgical stiffness, we offer:
- Focused Shockwave Therapy: A non-invasive “reset” for chronic knee injuries.
- Insurance-Approved Care: We are registered with AXA, BUPA, Aviva, Vitality etc.
Axa / Bupa Insurance Accepted*
