8 Exercises You Can Try At Home To Help Relieve Knee Pain

Knee pain can be debilitating and affect Singaporeans of all ages. Generally, this pain is caused by various factors, such as arthritis, prior knee injury, or overuse. The good news is that there are exercises that can help manage and alleviate knee pain and improve the strength and flexibility of the knee joint.

While it might sound counterintuitive to exert pressure on an arthritic or injured knee, keeping your knee still is actually worse, as it can stiffen over time, worsening the pain. So, whether you are managing chronic knee pain or undergoing post-surgical rehabilitation after a knee operation, let us explore a variety of physiotherapy exercises to try at home.

These exercises are specifically designed to help you regain mobility and improve your overall quality of life, enabling you to quickly resume your daily activities. Please remember that these are generic exercises, so it is essential to consult a physiotherapist before beginning any of them.

Exercise #1: Heel and Calf Stretch

This exercise targets the muscles in your lower leg, specifically the calf muscles. The aim is to strengthen the calf muscles, providing support to your knee and alleviating knee pain.

To do this stretch:

1. Stand facing a wall.
2. Place both hands on the wall and stretch your foot back as far as you can comfortably.
3. Ensure the toes on both feet are facing forward and your heels are flat, with a slight bend in your knees.
4. Lean into the stretch and hold this position for 30 seconds. The aim is to feel the stretch in the back of your leg.
5. Once time is up, switch legs and repeat.
6. Perform this action twice on each leg.

Exercise #2: Quadriceps Stretch

If your quadriceps, the muscles at the front of your thighs, are not stretched regularly, they can become tight. This can worsen your knee pain. As such, this physiotherapy exercise for the knee aims to improve the flexibility in your quadricep muscles and hip flexors. 

Here is how to stretch your quadriceps to relieve knee pain:

1. Stand next to a wall or use a chair for support.
2. Position your feet so that they are shoulder-width apart before bending one knee slowly, bringing your foot up towards your glutes.
3. Then grab your ankle and delicately pull it towards your glutes as far as comfortably possible.
4. Hold this position for 30 seconds before returning to your original pose and swapping legs.
5. Repeat these steps twice on each side.

Exercise #3: Hamstring Stretch

Tight hamstrings can often exacerbate knee pain. So, you will want to stretch them out to relieve the discomfort. To get the most out of this knee physiotherapy exercise, place a mat or cushioning material under your back for added comfort. 

To perform this stretch:

1. Lie down on the mat and straighten both legs. Alternatively, you can bend both knees with your feet flat on the floor if it is more comfortable for you.
2. Next, lift one leg off the floor.
3. As you are raising your leg into the air, place your hands behind your thigh, just below the knee, and gently pull your knee towards the chest until you feel a slight stretch.
4. Maintain this position for 30 seconds before lowering your legs and switching sides.
5. Repeat this exercise twice on each side.

Exercise #4: Half Squats

Half squats are an excellent physiotherapy exercise for the knee, strengthening your glutes, hamstrings, and quadriceps without overly straining your knees. You can consider positioning your back against the wall or a chair at the side for added support to prevent yourself from accidentally toppling over mid-exercise.

Once you are ready:

1. Get into a standing squat position with your feet shoulder-width apart. You can place your hands in front of you or on your hips for balance.
2. Look straight ahead and slowly lower your knees into a squat position, as if you are sitting in a chair.
3. Pause briefly before standing back up by pushing through your heels.
4. Perform 2 to 3 sets of 10 repetitions.

Exercise #5: Calf Raises

This physiotherapy exercise for the knee targets the back of your lower legs, including the calf muscles. Like the heel and calf stretches, the aim is to strengthen your calf muscles. 

To begin this exercise:

1. Position yourself next to a wall or consider holding on to the back of a chair for support with your feet shoulder-width apart.
2. Slowly lift both heels off the ground until you are standing on your tippy toes before returning to the standing position.
3. Perform 2 to 3 sets of 10 repetitions.

Exercise #6: Straight Leg Raises

Straight leg raises are a simple yet effective physiotherapy exercise for knee pain. This activity helps strengthen the muscles in the areas of the hip and knee to prevent them from becoming weak or tight, which can result in pain and discomfort.

To perform a straight leg raise:

1. Lie on a comfortable surface and keep both legs bent at a 90-degree angle. Position your feet hip-width apart while your arms remain at your sides.
2. Gently straighten one leg flat on the ground before raising it high enough that your thighs become parallel. Meanwhile, keep the other foot on the floor.
3. Maintain this pose for 5 to 10 seconds before slowly returning your raised leg to its original position.
4. Perform 2 to 4 sets of 10 repetitions for each leg.

Exercise #7: Hamstring Curl

The standing hamstring curl exercise builds strength in your hamstring and glutes, improves your leg stability, and reduces the loading force on your knee joint. This type of exercise can help minimise the risk of knee injuries. 

To perform this exercise:

1. Stand facing a wall or hold on to a chair for support. Position your feet so that they are hip-width apart.
2. Lift one foot, bend your knee, and raise your heel towards the ceiling. Continue as far as possible while keeping your upper body still and your hips pointing forward.
3. Hold this pose for 5 to 10 seconds before relaxing and returning to the starting position.
4. Perform 2 to 3 sets of 10 repetitions for each leg.

Exercise #8: Clamshells

The clamshell exercise is a great way to reduce knee pain by strengthening the hip muscles which can aid in reducing knee pain. This exercise helps to improve the flexibility and stability of the muscles, which may help to reduce discomfort in the area.

To perform this exercise:

1. Lie on your side with your knees bent at a 90-degree angle and your feet stacked on top of each other.
2. Place one arm under your head for extra stability, the other arm can sit on the top of your hip or wherever feels comfortable. 
3. Slowly lift your top knee towards the ceiling, keeping the feet together, until you feel the muscles.
4. Hold this position for 5-10 seconds before slowly returning the knee to its starting point. 
5. Repeat this exercise for 2-3 sets of 10 repetitions for each hip. 

Do not let knee pain hold you back from living your life to the fullest! With these simple physiotherapy exercises, you can stop feeling frustrated about your knee pain and return to doing what you love. However, we recommend consulting your healthcare professional and a physiotherapist before starting a new exercise routine. Remember to pay attention to your body too! Stop the exercise if you experience any discomfort and seek medical aid promptly.

If you would like more physiotherapy exercises for your knee pain or seek professional advice on your condition, look no further than The Home Physio! We can advise you on suitable physiotherapy exercises for various conditions, including hip pain and post-operative recovery. Our aim is to improve our clients’ quality of life, enabling them to return to the activities they love. Visit our website today to learn more about our packages and services.