Knee Pain Exercises: Begin The Recovery Of Knee Pain With These Exercises

Knee pain can affect your daily life—whether it's caused by arthritis, an old injury, or general wear and tear. The right exercises can make a big difference by improving movement, reducing stiffness, and building strength around the knee joint.

In this post, we’ll break down two important types of exercises: one to improve range of movement and one to increase strength and stability in your knees.

Please note we always recommend seeing a healthcare professional before exercising with pain as exercise may flare the knee up on occasion.

Range of Movement Exercises - For A Stiff Knee

If your knee feels stiff or you find it hard to bend and straighten it fully, these gentle exercises can help improve flexibility and restore mobility.

Heel Slides

How to do it: Sit or lie on your back with legs straight. Slowly slide one heel toward your buttocks, bending the knee as far as is comfortable. Then slide it back out straight. Complete 10-15 reps each leg and do not force the bend, aim for gradual progress.

Knee Strengthening Exercises For Support And Stability

Stronger muscles around the knee provide better support and reduce stress on the joint. These basic strengthening exercises are safe and effective for most types of knee pain.

Quadriceps Setting (Static Quad Exercise)

How to do it: Lie on your back with your knee on top of a pillow. Tighten the thigh muscle and squeeze down for 3-5 seconds. Complete 10-15 reps on each leg.

Bridges

How to do it: Lie on your back with both knees bent. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly. Complete 10-15 reps.

Mini Squats

How to do it: Stand with feet hip-width apart. Gently bend your knees and lower your hips a few inches, then return to standing. Complete 10-12 reps if able.

Looking for tailored knee pain rehab?

If your knee pain isn’t improving with home exercises, consider seeing a physiotherapist for a personalised assessment and treatment plan. You can book in with one of our expert clinicians below.