Knee pain can be frustrating, whether it’s from an old injury, arthritis or everyday wear and tear. It can limit your mobility, disrupt daily life and make it harder to stay active. But targeted physiotherapy exercises for knee pain can make a real difference in your recovery.
At Mind Heart Body Centre, we believe movement is medicine. With a structured program of physiotherapist-approved knee exercises, you can strengthen your muscles, improve joint stability and ease pain — without relying solely on medication.
Keep reading to discover the best physiotherapy exercises to support your knees and help you move with confidence.
Physiotherapy Exercises for Knee Pain: A Quick Overview
Physiotherapy for knee pain focuses on:
- Strengthening the muscles that support your knee
- Improving joint flexibility and stability
- Reducing inflammation and discomfort
- Encouraging proper movement patterns
These exercises are personalised to suit the severity and cause of your knee pain, whether it’s due to sports injuries, osteoarthritis, post-surgery rehabilitation or muscle imbalances.
Get Expert Knee Physiotherapy at Mind Heart Body Centre
Are you struggling with persistent or recurring knee pain in Artarmon or North Sydney? Our experienced physiotherapists at Mind Heart Body Centre offer tailored exercise programs that target the root cause of your knee discomfort.
We help you regain function and stay active with safe, evidence-based treatment plans. Call us on 8068 4696 or Book Now to take the first step toward pain-free movement.
Common Causes of Knee Pain
Before diving into specific exercises, it’s important to understand what might be causing your knee pain. Common causes include:
- Ligament injuries (ACL, MCL tears)
- Meniscus tears
- Osteoarthritis
- Patellofemoral pain syndrome
- Tendonitis
- Muscle imbalances or weakness
- Poor biomechanics
How Physiotherapy Exercises Help with Knee Pain
Physiotherapy does more than just treat the symptoms. It addresses the underlying issues that contribute to knee pain. With the right exercises, you can:
- Build strength in the quadriceps, hamstrings, calves and glutes
- Enhance knee alignment and tracking
- Increase flexibility in surrounding muscles
- Improve balance and joint control
- Reduce risk of re-injury or deterioration
Best Physiotherapy Exercises for Knee Pain
Here are some physiotherapist-recommended exercises that are commonly used to support knee recovery. Please consult a qualified practitioner before beginning any new exercise program.
1. Quad Sets
Purpose: Activates and strengthens the quadriceps without putting strain on the knee joint.
How to Do: Sit or lie down with your leg extended. Tighten your thigh muscle (quad) by pressing the back of your knee into the floor. Hold for 5–10 seconds. Repeat 10–15 times.
2. Straight Leg Raises
Purpose: Builds quad and hip flexor strength.
How to Do: Lie on your back, one leg bent, the other straight. Tighten the thigh of the straight leg and slowly lift it about 30cm. Hold briefly, then lower. Repeat 10–15 times on each leg.
3. Hamstring Curls
Purpose: Strengthens the muscles at the back of your thigh.
How to Do: Stand while holding a chair for support. Bend one knee and bring your heel towards your buttocks. Hold for 5 seconds, then lower. Do 10–15 reps on each leg.
4. Heel and Calf Raises
Purpose: Enhances calf strength and improves ankle-knee coordination.
How to Do: Stand tall near a wall or chair for balance. Slowly rise onto your toes, then lower. Aim for 2–3 sets of 10–15 reps.
5. Step-Ups
Purpose: Builds strength and functional movement.
How to Do: Step onto a stable platform or stair with one foot, then bring the other up. Step down and repeat. Keep your movements controlled. Perform 10 reps each leg.
6. Clamshells
Purpose: Strengthens glutes and improves hip stability, aiding proper knee alignment.
How to Do: Lie on your side with knees bent. Keeping feet together, lift the top knee as high as comfortable, then lower. Do 15 reps each side.
7. Wall Sits
Purpose: Boosts quad endurance and knee stability.
How to Do: Slide your back down a wall into a sitting position, thighs parallel to the ground. Hold for 15–30 seconds. Repeat 2–3 times.
8. Calf Stretch
Purpose: Improves ankle mobility, reducing compensations in the knee.
How to Do: Stand facing a wall, step one leg back and keep it straight. Bend the front knee and lean in, stretching the back leg’s calf. Hold for 20–30 seconds, repeat both sides.
What to Expect During a Physiotherapy Program for Knee Pain
At Mind Heart Body Centre, your treatment plan is customised based on your condition and goals. A typical program includes:
- Thorough physical assessment and diagnosis
- Guided one-on-one exercise sessions
- Manual therapy to relieve tension
- Progress tracking and education for self-care
- A take-home exercise plan
When Should You Start Physiotherapy for Knee Pain?
The earlier, the better. Starting physiotherapy when pain is mild can prevent more serious injuries and long-term damage. Physiotherapy is also essential post-surgery or after an acute injury to ensure safe recovery.
Tips to Maximise Your Results
- Be consistent with exercises at home
- Communicate any discomfort to your physiotherapist
- Avoid high-impact activities until cleared
- Use proper footwear for support
- Maintain a healthy weight to reduce joint stress
FAQs About Physiotherapy for Knee Pain Relief
Can Physiotherapy Cure Knee Pain?
Physiotherapy can significantly reduce or even eliminate knee pain by addressing its root cause. However, recovery time varies depending on the underlying issue.
Is It Safe to Exercise with Knee Pain?
Yes—under guidance. A physiotherapist will ensure exercises are safe, low-impact and tailored to your condition.
How Long Until I See Results?
Many people experience relief within 2–4 weeks of starting physiotherapy, with ongoing improvements over time.
Final Thoughts
Physiotherapy exercises are a powerful, drug-free way to manage and heal knee pain. Whether you’re dealing with chronic discomfort or recovering from an injury, a personalised program can help you regain mobility, strength and confidence in your movement.
At Mind Heart Body Centre, our compassionate and skilled team is here to support your recovery with expert care and tailored treatment plans. Call us today on 8068 4696 or Book Now to start your physiotherapy journey and take control of your knee health.