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Physical Therapy Exercise for Knee Pain - Top 5 Exercises to Fight Knee Pain and Get Better Quicker

Knee Exercise therapy for pain

Knee pain is inconvenient and can make getting out of bed in the morning difficult. However, knee pain might be a symptom of a more serious problem that must be addressed.

Knee discomfort can be caused by various factors such as injury, osteoarthritis, or other disorders. Knee pain, regardless of the source, can limit your movement and activity.

If you've been having knee pain, it's most likely due to muscle tightness. This tightening causes joint stiffness and pain, which is why it is referred to as "pain from muscular contraction."

Fortunately, there are numerous exercises you may use to relieve stress and get back on track with your life. Here are the top five exercises to help you combat knee pain and improve mobility faster:

#1 Leg Raises with Straight Legs

Straight leg lifts increase quadriceps strength, which can benefit knee health even if you have knee discomfort.


  1. Lie on your back on a floor workout mat.

  2. Bend one knee and maintain that same foot firmly planted on the floor.

  3. Straighten the other leg and raise it to the same level as the bent knee.

  4. Use your abdominal muscles to keep your pelvis stable.

Your physical therapist may advise you to perform many repetitions for each leg.

#2 Hamstring Curls

These are the muscles that run the length of your thigh.


  1. Place your feet hip-width apart as you stand. For balance, rest your hands on your waist or a chair. Shift your weight to your left leg.

  2. Bend your right knee slowly, bringing your heel toward your buttocks. Maintain parallel thighs.

  3. Lower your foot gently.

  4. Perform 12 to 15 reps.

  5. Rep with the other leg.

This exercise can also be done while holding on to a chair and lifting one leg at a time. If this becomes too easy, add ankle weights, steadily increasing the weight from one to three to five pounds.

#3 The Third Bridge

The glute bridge exercise is flexible, demanding, and effective. It is a very powerful pain-relieving activity.


  1. Lying on your back, bend both knees, and place your feet hip bone distance apart.

  2. Squeeze your glutes and raise your hips as far as possible.

  3. Lift your toes off the floor and place your weight on your heels.

  4. This will put more pressure on your hamstrings and glutes.

  5. Before rising again, lower the hips just enough to tap.

  6. Perform two sets of ten reps.

This motion necessitates no equipment and takes up very little space. All you need is a place to lie down.

#4 Prone Leg Raises

This workout targets both your hamstrings and glutes. It is one effective exercise to relieve knee pain.


  • You can add cushioning beneath you using a mat for this workout.

  1. Lie on your stomach, your legs straight out in front of you. Allow your head to rest on your arms.

  2. Engage your glute and hamstring muscles in your left leg and raise your leg as high as you can without hurting yourself. Throughout this exercise, keep your pelvic bones on the floor.

  3. Hold your raised leg in place for 5 seconds.

  4. Lower your leg, then rest for 2 seconds before repeating.

  5. Perform two to three sets of ten repetitions for each leg.

As the exercise becomes easier, add a 5-pound ankle weight and progressively work up to a greater weight as your leg muscles strengthen.

#5 Step-Ups

It is one of the most fundamental exercises used to alleviate knee discomfort. It is a type of body resistance exercise that focuses on the muscles in the buttocks and legs.


  • A little step stool is required for a step-up. Alternatively, you can stand in front of the stairwell.

  1. Place one foot on a step bench, platform, or the bottom stair step.

  2. Maintaining a level pelvis, bend your knee and carefully lower the opposing foot to the floor.

  3. Touch your toe to the floor lightly, then lift back up.

  4. Repeat 10 to 15 times before switching to your other leg.

Remember to keep your back straight and your foot on the step for the best results. Maintain smooth and controlled movement.


If you have chronic knee pain, you must seek medical attention from your doctor or a physical therapist. To begin, consult with your doctor to determine the best treatment choice for your knee discomfort.

Don't be alarmed if they suggest physical therapy. During treatment, it can help alleviate pain and increase mobility. Physical therapy is an essential component of any knee treatment program. It's intended to help you move better, strengthen your muscles, and ease stiffness.

Although we have discussed some of the most effective exercises, numerous other activities might relieve pain. You may also look them up.

Want to know more about physical therapy? you may check some of our related articles here.

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