Best exercises for knee pain at home

Knee pain is one of the most common musculoskeletal complaints in Australia. Whether it relates to osteoarthritis, a patellofemoral (kneecap) issue, a ligament injury, or general overuse, exercise is frequently part of the management approach. This article outlines some exercises commonly prescribed by physiotherapists for knee pain management. These are general exercises only — individual assessment by a physiotherapist is recommended before starting any new exercise program, particularly if your knee pain is new, severe, or related to a known structural injury.

Disclaimer: The exercises described below are general in nature and may not be appropriate for all presentations of knee pain. An individual assessment from a qualified physiotherapist will allow exercises to be tailored to your specific condition, capacity, and goals.

Important considerations before you start

Exercise selection for knee pain is highly dependent on the underlying cause. What may help manage discomfort associated with mild osteoarthritis may not be appropriate for someone with an acute ligament injury or following surgery. Before starting a home exercise program, consider:

• Has the cause of your knee pain been assessed by a health professional?
• Do you have any swelling, locking, or giving-way sensations in the knee?
• Is the pain the result of a recent trauma or accident?
• Have you had recent knee surgery?

If you answered yes to any of these, a physiotherapy assessment is recommended before commencing exercises.

Gentle exercises that may help manage knee discomfort

The following exercises are commonly included in physiotherapy home programs for knee pain management. They focus on building strength in the muscles surrounding the knee — particularly the quadriceps, hamstrings, hip abductors, and calf — which may assist with load distribution through the joint.

Seated quadriceps strengthening (straight leg raises)

Sit upright in a chair with both feet flat on the floor. Slowly straighten one leg out in front of you until it is parallel with the floor, tighten the front thigh muscle (quadriceps), hold for 3 to 5 seconds, then slowly lower. Repeat 10 to 15 times on each leg. This exercise targets the quadriceps without placing significant load through the knee joint.

Calf raises

Stand near a wall or bench for balance support. Slowly rise up onto your toes, hold for 2 to 3 seconds, then lower back down in a controlled manner. Perform 2 to 3 sets of 10 to 15 repetitions. Calf strengthening may assist in supporting the lower limb during weight-bearing activities.

Hamstring stretching

Sit on the edge of a chair with one leg extended in front of you, heel on the floor. Keeping your back straight, lean forward from the hips until you feel a gentle stretch along the back of the thigh. Hold for 20 to 30 seconds and repeat 2 to 3 times on each side.

Hip abductor strength plays an important role in controlling knee alignment during walking and functional activities.

Wall sits (partial squat against a wall)

Stand with your back against a wall. Slowly slide down into a partial squat position — your knees should be at roughly a 45-degree angle (not a full 90-degree bend). Hold for 10 to 30 seconds depending on your capacity, then slide back up. Perform 2 to 3 repetitions. Start with a shallow angle and only progress the depth as your strength and comfort allow.

Hip abductor strengthening (side-lying leg raises)

Lie on your side with your legs straight. Slowly raise your top leg to about 30 to 40 degrees, hold briefly, then lower in a controlled manner. Perform 10 to 15 repetitions on each side. Weakness in this area is commonly associated with certain presentations of knee pain.

Exercises to approach with caution

Deep squats, lunges with significant knee flexion, running, and high-impact activities may not be appropriate during acute knee pain episodes. These activities place higher loads through the knee joint and patellofemoral structures. If you are unsure whether a particular exercise is appropriate for your situation, consult your physiotherapist before proceeding.

When to stop exercising and see a physiotherapist

Stop exercising and seek professional assessment if you experience any of the following during or after exercise:

• A sharp or sudden increase in knee pain
• Swelling or warmth developing in the joint
• A locking or catching sensation in the knee
• Giving way or instability in the knee
• Pain that continues to worsen over several days despite rest

These signs may indicate that the exercise load is not appropriate for your current presentation, or that further assessment is warranted to determine the cause of your symptoms.