We know how challenging it is to stay active, especially when knee pain or an injury slows you down. Our specialized knee exercises are designed to help you regain strength, flexibility, and confidence in your movement. Whether you’re recovering from knee injuries or surgery or just want to prevent future issues, physiotherapy could be a helpful tool to get you back to daily activities or doing what you love.
We’ve curated exercises that help with knee pain relief and rehabilitation. Read on to learn more!
When Do You Need Knee Exercises?
Our knees play a crucial role in our everyday lives. They support our movement and support our ability to walk, run, and stay active. Keeping them mobile and strong is key to maintaining overall health and mobility. Regular movement helps prevent stiffness, especially in joints affected by inflammation or lack of use. If left inactive, a stiff joint can become even more rigid over time. Targeted knee exercises are essential not only for keeping healthy knees functioning properly, but also for rehabilitating an injured leg or painful/injured knees. The type and intensity of exercises, however, should be adjusted based on your current knee condition, pain levels, and mobility needs.
Running, injury and old man with knee pain on path in nature for outdoor fitness and workout exercise. Health, wellness and muscle strain, senior runner with hand on leg in support or relief for ache.
Knee Pain
Knee pain can stem from a variety of sources within the knee’s complex structure, including bones, cartilage, ligaments, tendons, and muscles. Nerves are always involved in transmitting pain signals, helping us identify when something is wrong. The location of the pain provides valuable clues about which structures may be causing discomfort, as well as whether the pain developed suddenly due to an incident or gradually from stiffness, tightness, or soreness.
For example, pain around the kneecap is often linked to conditions like Patella-Femoral Pain Syndrome (PFPS) or chondromalacia, which occur due to improper kneecap movement and pressure on the cartilage. Pain on the outside (lateral) of the knee may indicate issues like IT band syndrome or problems with ligaments or the meniscus. On the inside (medial) of the knee, pain could be related to tendon strain, ligament damage, or meniscus injury. Pain at the back of the knee can result from muscle, tendon, or meniscus problems and sometimes even nerve irritation.
Regardless of the source, all pain involves nerve signals. These signals are triggered by receptors that detect pressure, stretching, or chemical changes from inflammation. The pain message is then sent to the brain, which processes the sensation and determines the body’s response. Because of the complexity of knee pain, it’s essential to seek professional assessment to understand the cause and get guidance on the right exercises and treatments to avoid further injury.
Other Knee Issues
Knee problems, including runner’s knee, can arise after traumatic injuries or events like fractures or tears. Most knee injuries happen during high-intensity sports such as football, rugby, or soccer, but even repetitive, low-impact activities like running can lead to issues. Runner’s knee, a common overuse injury, occurs when the muscles around the knee become fatigued and fail to support the joint properly, leading to pain and discomfort. The muscles around our knees are critical in controlling knee joint movement and stability. When this control falters, our knee structures become susceptible to damage from forces like shearing (quick stops and starts), rotation (pivoting), or compression (jumping and landing). Proper muscle conditioning and recovery can help prevent conditions like runner’s knee and other related injuries.
Issues occur when muscles are pushed beyond their capacity. For example, if your muscles and knee joints are accustomed to 2,000 steps, but you suddenly increase to 5,000 steps, fatigue sets in. This leads to micro-tears in the muscles and other knee structures, which, if pushed further, can develop into more significant injuries, causing pain.
The best approach is gradual progression—start slowly and build up. Pushing too hard too soon often results in setbacks, and injury can leave us feeling like we’re aging prematurely.
Physio Exercises for Knee
Warm-Up, Flexibility, and Stretching Exercises
Dynamic Warm-Up:
- Leg Swings: Swing your leg forward and backward to loosen the hip and knee joints.
- ‘Picking up the Apples’: Bend down and reach towards the floor, mimicking picking up something, then stretch upwards.
- Walking Lunges with Trunk Twists: Perform a forward lunge, twisting your torso toward the front leg to engage the core.
- Butt Kicks: Jog in place, bringing your heels up towards your glutes.
- High Knees/Marching: Lift your knees high towards your chest while marching in place.
- Foot Taps: Tap your toes quickly on a low step or surface, alternating feet.
- Calf Raise (Slow and Fast): Raise onto your toes and lower slowly, then repeat quickly to activate the calf muscles.
Prolonged Stretches (Following Activity):
- Quad Stretch: Hold your ankle and pull your foot towards your glutes to stretch the front of the thigh.
- Figure 4 Stretch: Cross one ankle over the opposite knee and sit back to stretch the hips.
- Seated Knee to Opposite Shoulder + Trunk Twist: While seated, bring one knee to the opposite shoulder and twist your torso to deepen the stretch.
- Straight Leg & Reach for Toes: While sitting, place your legs straight and reach for your toes to stretch the hamstrings.
- Calf Stretches: Lean against a wall with one leg behind you, pushing the heel down to stretch the calf.
Strengthening Exercises
- Squats: Stand with feet shoulder-width apart, lower your body by bending your knees and hips, keeping your back straight, and rise back to standing.
- Step-Ups: Step onto a sturdy platform or step with one foot, then bring the other foot up and step back down in a controlled manner.
- Leg Press: Use a leg press machine to push a weighted platform away from your body by extending your legs, then slowly lower it back.
- Hamstring Curls: Lying face down, curl your legs by bringing your heels toward your glutes using a resistance band or machine. If your knees permit, you can always add ankle weights for increased benefit.
- Wall Sits: Lean against a wall with your feet shoulder-width apart, slide down into a squat position, and hold for a set duration to strengthen the thigh muscle (quadriceps).
Balance and Proprioception Exercises
- One Leg Standing Balance for 5 Seconds: Stand on one leg, keeping balance for 5 seconds to engage stabilizer muscles. Then, switch to the other leg.
- Tandem Walk Forward & Backward: Walk heel-to-toe forward and backward, holding each step for a second to improve balance.
- Curtsy ‘Tap’ for Distance: Stand on one leg and tap the opposite foot diagonally behind and laterally to improve hip and knee stability.
- Forward/Backward Hop with Hold: Hop forward and backward on one foot, holding the landing for one second to enhance control.
- Side-to-Side Hop with Hold: Hop from left foot to right foot side-to-side, holding each position for one second to boost lateral balance.
Mobility Exercises
The mobility of your hips, pelvis, and lower back plays a vital role in knee alignment and function, as no joint in the body operates in isolation. In the lower body, your core (trunk and pelvis) influences movement from the top down, while your feet’s interaction with the ground sends feedback upwards. Improving mobility in these areas is essential for proper knee mechanics and overall movement. Exercises like squatting low and rising to stand help enhance both mobility and strength, ensuring your knees can move freely and function well.
Sport-Specific Exercises
- Agility Ladder Drills: Enhance muscle coordination by performing quick footwork through an agility ladder.
- Plyometrics: Train your muscles for explosive, burst activities that require generating force rapidly.
- Line Drills: Run and sprint at varying intensities (60%, 80%, full sprint) to build speed and control.
- Pivot/Twist Drills: Practice cutting movements to improve your ability to change direction quickly while maintaining knee stability.
- Practice Sessions: Attend structured practices to manage knee load with recovery intervals and make informed decisions about appropriate drills.
Tips for Safe Exercise
Staying safe during new exercises is all about proper form, listening to your body, and knowing when to rest or seek professional advice. Always start slow, gauge how your body responds, and gradually increase intensity. Have a clear plan—whether it’s a structured training program or a personalized approach. For example, if you’re getting back into a sport or activity after a long break, ease in by limiting intensity and duration.
- Tip 1: If you’re sore after exercising, wait until your body fully recovers before pushing it again.
- Tip 2: To speed up recovery, engage in light activities like walking, swimming, or using a stationary bike with low resistance.
- Tip 3: Mild soreness is a sign of good progression, but if you feel sharp or persistent pain, that’s a signal to slow down and adjust your plan.
Building strength and resilience takes time and planning. Gradual progression, recovery, and attention to your body’s limits will keep you moving forward safely.
Conclusion
Knee exercises offer several benefits, from improving strength and flexibility to reducing pain and enhancing mobility. Staying consistent with your exercise routine is a great way to obtain long-term knee health and prevent future injuries. As a friendly reminder, it’s important to consult with your physiotherapist before starting any new exercise program to ensure you’re on the right track.
Stay active, stay mindful, and keep your knees strong!