Exercise For Knee Joint Pain

Exercise For Knee Joint Pain

Knee pain is a common complaint among people of all ages. Knee pain, whether from an injury, arthritis, or overuse, can significantly impact a person’s quality of life. Get professional advice for proper diagnosis & treatment, & include targeted exercises in your routine to aid with pain relief, ligament strengthening, & overall joint improvement.

This blog will provide physiotherapy based exercise for knee joint pain to reduce pain & improve joint health.

Understanding Knee Joint Pain

Before beginning exercise for knee joint pain, it’s important to understand knee joint pain’s causes, such as osteoarthritis, ligament injuries (such as ACL tears), tendinitis, & bursitis. Finding the cause helps you to customize your exercise to help improve the underlying problem.

Consult with Dr. Sameep Sohoni, the best Knee Replacement Surgeon in Thane, before beginning any exercise program (such as exercise for knee joint pain), particularly if you have underlying knee conditions or concerns about knee health.

Knee Exercises for Knee Health

The following exercise for knee joint pain relief & strengthening are:

  1. Calf Raise: 

Stand with your feet shoulder-width apart. Raise on your toes, hold for a moment, & then put your heels back down. Repeat 15-20 times to build up strong calf muscles that will help support your kneecap.

  1. Hamstring Curls: 

Stand behind a chair & bend one knee, bringing the heel towards your bottom. This strengthens the hamstrings. After holding for a few seconds, lower your leg. Repeat 10 to 15 times each leg.

  1. Heel Slides: 

To increase knee flexion, lie on your back with your knees flexed. Slide one foot along the floor while lifting your knee as much as possible. Repeat the process with the other leg. Aim for 10 to 15 reps for each leg.

  1. Inner Thigh Leg Lifts: 

Lie on your side with straight legs. Raise the upper leg as comfortably as possible, then lower it. Repeat 10 to 15 times on each side to activate the inner thigh muscles.

  1. Quadriceps Sets: 

This exercise strengthens the quadriceps to support the knee joint better. Sit on the floor with your legs straight & tighten the muscles on the front of your thighs for 5 to 10 seconds. Repeat 10-15 times.

  1. Resistance Band Leg Presses:

Sit on a chair with a resistance band draped just above the knees around both legs. Push your knees out against the band’s pressure, hold for a few seconds, & then let go. To strengthen the hip & knee muscles, repeat 15 to 20 times.

  1. Step-Ups: 

Step-ups are great for strengthening your quads & hamstrings. Step up with one leg onto a stage, lining up your knee with your toes. Repeat the process with the opposite leg. Aim for 10 to 15 reps for each leg.

  1. Straight leg Raise: 

This exercise for knee joint pain targets the quadriceps, which are important for maintaining knee stability. Lie on your back & lift one leg off the ground while keeping it straight. For a few seconds, hold this position, & then release. Perform 10-15 repetitions on each leg.

  1. Wall Squats: 

The quadriceps & glutes both benefit from wall squats. Stand with your back against a wall, kneel, & hold for a few seconds. Return to the starting position & perform 15 repetitions.

How To Relieve Knee Pain?

The following methods for relieving soreness or knee pain are:

  1. Low-Impact Exercises: Engage in low-impact activities such as swimming, cycling, or using an elliptical machine to reduce knee joint stress & improve cardiovascular fitness.
  2. RICE Method: RICE (Rest, Ice, Compression, & Elevation) can help reduce pain & inflammation. Rest the affected knee, apply ice compresses, apply compression bandages, & elevate the affected leg to reduce inflammation.
  3. Flexibility & stretching exercises: Stretching exercises, such as calf & quadriceps stretches, can enhance flexibility & alleviate knee pain.
  4. Heat Therapy: Applying heat to the injured knee can help soothe muscles & increase blood circulation, promoting healing. Apply heat for 15-20 minutes using a heating pad or a heated cloth.
  5. Over-the-counter pain relievers: NSAIDs, such as ibuprofen, may reduce knee pain & reduce inflammation. Always adhere to the recommended dosage, & if you have concerns, consult a healthcare professional.


Targeted exercise for knee joint pain & relief management can help minimize knee pain & enhance joint health. Remember, always listen to your body & exercise at a speed that fits you.

FAQ – Knee Health & Pain Relief Exercises

  • What are some helpful exercises to strengthen knee ligaments?

Specific exercises such as Step-Ups, Quadriceps Sets, & Straight Leg Raises can help to strengthen knee ligaments.

  • Is there any recommended physiotherapy exercise for knee pain NHS (National Health Service)?

Yes, the NHS recommends various physiotherapy exercises, such as Stretching exercises & Movement exercises for knee pain relief.

  • How to fix sore knees from exercise?

Resting helps painful or sore knees from exercising. Avoid high-impact exercises & instead engage in low-impact activities (mentioned above) until the pain subsides. Applying cold packs & wearing compression bandages may also minimize knee swelling. Additionally, gentle knee stretches like the knee-to-chest stretch may help relieve stress.

  • What are some effective knee rehab exercises after an injury or surgery?

After surgery or injury, knee rehab exercises help restore strength & mobility. Seated Knee Flexion, Leg Presses, & Leg Lifts are beneficial.

  • How to stretch knee tendons for improved flexibility?

Stretching the tendons of the knee can increase flexibility & reduce injury risk. Calf stretches, & IT band stretches are effective for extending knee tendons.

Dr. Sameep Sohoni – The Best Knee Replacement Doctor in Thane

Dr. Sameep Sohoni is a prominent Hip Replacement Doctor in Thane, specializing in robotic joint replacement surgery. He has extensive knowledge of robotic hip or knee replacement, fracture surgery, bone & joint disorders, sports injuries, & arthritis treatment. He is the leading orthopedic specialist, with over 12,000 patients & 12 years of experience.

If you have knee joint discomfort or an underlying medical issue, connect with Dr. Sameep, Orthopedic Doctor in Thane, before starting any fitness program. You can manage your knee joint health & live an active lifestyle with effort & consistency. Everybody is unique, so finding the correct combination of activities & pain management treatments is necessary for long-term knee joint health.



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