Knee pain can have many causes, from acute injuries to simple factors like muscle instability or lack of exercise. Fortunately, many causes of knee pain can be treated with simple physiotherapy exercises for the knee that you can do at home.
In our guide, we present seven simple but effective stretching and rehabilitation exercises that can help you improve the strength and stability of your knee with minimal equipment.
3 stretching exercises for knee stability
Stretching exercises can contribute to knee health by correcting muscular imbalances that lead to pain and instability, and by relieving pain caused by inactivity. Without sufficient stretching, muscles tense up, restricting their range of motion and potentially causing pain and stiffness.
Incorporate these simple, targeted stretches into your home exercise program to increase knee stability, relieve pain, and improve your overall mobility.
Half-kneeling hip flexion extension
This leg exercise for home trains your hip flexors, the muscle group on the front of your thigh that is activated when you lift your knee towards your chest.
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Kneel on the floor. Place a towel or mat under your knee to make it more comfortable.
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Step forward with your right foot until your right knee is bent at a 90-degree angle. Keep your left leg straight and press the top of your left foot and your shin into the ground.
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Place your hands on your hips and pull in your pelvis by tensing your gluteal muscles.
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Keep your back straight and your gaze forward, then shift your weight forward until you feel a stretch in your left hip. Hold this position for 1 to 2 minutes.
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Repeat the exercise on the other side.
Dynamic leg extensors
The hamstring muscles are important stabilizers of the knee. This exercise targets the hamstrings to release tension and improve blood flow in this area, which contributes to knee stabilization.
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Start lying on your back with your legs extended.
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Bend your right knee inwards towards your chest, then extend both arms forward and grasp the back of your right thigh with your hands.
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Keep your arms straight and your upper body relaxed, then gently pull your leg towards you until your knee is above your hip. Do not use force or pull too hard.
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Extend your leg by moving your right foot toward the ceiling, then bend your knee again to relax. Focus on performing the movement slowly and with control. It's okay if you can't fully straighten your leg; just extend it as far as is comfortable.
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Repeat the stretching and bending movement for 1 to 2 minutes.
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Lower your right leg and repeat the exercise on the other side.
Quadriceps stretch
The quadriceps (quads) are a group of powerful muscles on the front of the thigh that are activated when you straighten your knee. Just like with the hamstrings, tightness in the quads can lead to knee pain. Stretch your quads with this exercise.
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Stand with your feet flat on the floor, shoulder-width apart. If you like, you can place one hand on the back of a chair, a wall, or a table for more stability.
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Bend your left knee and pull your heel towards your left buttock. Reach back with your left hand and hold your foot firmly at the top.
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Stand upright. To intensify the stretch, pull your tailbone inwards.
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Hold the stretch for 15 seconds to 1 minute.
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Repeat the exercise with the other leg.
4 exercises for strong knees
Strengthening the knees means strengthening the muscle groups around the knee that support the joint. Quadriceps, thigh muscles, calves The gluteal muscles all play a crucial role in knee stability. By specifically training these muscles, you can build a better support network around the knee, which helps to reduce pain, improve stability, and strengthen both your knees and legs.
Try these simple exercises for stronger, more stable knees. They can be done at home to build lower body strength without having to go to the gym.
Squats
Squats are one of the simplest and best exercises for strengthening the quadriceps, which are directly connected to and support the knee.
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Stand with your feet slightly wider than shoulder-width apart and your toes pointing straight forward.
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Bend both knees and slowly lower your upper body as if you were sitting down in a chair, stopping when your knees reach a 90-degree angle.
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Stretch again and return to the starting position.
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Repeat this 10 to 15 times per set for 3 sets.
Side leg raise
This side leg raise specifically targets your glutes and core muscles. It also improves hip stability and reduces pressure on your knees.
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Lie on your right side with your legs straight. Bend your right forearm and support your head on your right hand.
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Lift your left leg in a controlled manner upwards towards the ceiling, keeping both legs straight.
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Pause briefly at the end of the movement and then lower the leg back to the starting position.
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Repeat this 10 to 15 times per set, if possible for 3 sets.
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Switch sides and perform the exercise with the other leg.
Calf raises
Like the thigh muscles, the calf muscles are also directly connected to the knee.This calf raise exercise will help you strengthen this important muscle and improve your knee strength.
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Begin standing with your feet 3 to 4 inches apart, toes pointing forward. Rest your hands on the back of a chair or a countertop for added stability.
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Slowly lift your heels 1 to 2 inches off the ground, keeping your knees straight.
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Hold this position for a few seconds, then slowly lower your heels back to the ground.
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Repeat this 10 to 15 times per set for a total of 3 sets.
Deadlifts
Deadlifts are great exercises for your glutes, hamstrings, core, and back muscles, all of which help support your knees. Try this exercise with a barbell, kettlebell, or cable machine. Start with light weights until you're comfortable with the movement.
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Stand with your feet shoulder-width apart and your toes slightly turned out. Keep your weight in front of you and slowly bend forward from the hips, so that your buttocks move backward. Make sure your core remains engaged throughout.
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Lower your weight further along the front of your shins, keeping your back straight, until you feel a stretch in your thighs.
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Stand up again, keeping your weight close to your legs. At the highest point of the movement, squeeze your glutes to push your hips forward.
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Repeat this for 3 sets of 10 to 15 repetitions, depending on the weight.
The benefits of physiotherapy exercises for the knee
Improved recovery after injuries
Performing physiotherapy exercises for the knee as part of a structured training program can speed up recovery after an injury and help you return to your normal lifestyle more quickly.
Pain relief
Physiotherapy exercises for the knee improve blood circulation in the knee and can relieve inflammation, thereby reducing pain and discomfort.
More mobility
Physiotherapy exercises for the knee help improve the mobility of your knees, making everyday activities easier and less painful.
Increased stability
Strengthening the muscles around the knee leads to better support of the joint, making the knee more stable overall.
Injury prevention
The stronger and more stable the muscles in your legs are, the less likely you are to overload your knees or cause them further injury.
quality of life
Knee rehabilitation leads to improved flexibility, stability, and less pain, ultimately improving your quality of life. You will be able to perform your daily tasks without pain and return to your usual fitness routine.
Frequently Asked Questions
What is the best physiotherapy exercise for the knee?
There is no single "best" physiotherapy exercise for the knee. Instead, performing a variety of low-impact leg exercises, stretches, and activities is most effective in building knee strength and promoting healing after an injury. Each training plan should be individually tailored to the patient's specific injury.
What is the most common mistake when dealing with bad knees?
The biggest mistake people with knee pain can make is to stop exercising completely. Instead of doing nothing, you should do your best to stay active with low-impact activities like swimming, walking, or the exercises mentioned above. Have a professional create a rehabilitation plan for you and stick to it.
How often per week should you do physiotherapy exercises for the knee?
While every knee rehabilitation program varies depending on your medical history, fitness level, and doctor's recommendations, you should generally start by performing your physiotherapy exercises two to three times a week. Consistency is crucial, but you should also be careful not to overexert yourself and cause further pain or injury. Listen to your body and adjust your training accordingly.
Knee rehabilitation improves strength, stability, and quality of life.
Knee strengthening and stabilization exercises are one of the most important steps you can take to strengthen your knees and alleviate pain and discomfort, whether for rehabilitation after an injury or for injury prevention. These simple yet effective leg exercises can help relieve pain and improve both the strength and stability of your knees.
Remember that there is no "best" exercise and every training plan is unique. The most important thing is to stay consistent: 2-3 times a week is a good start.
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