Knee pain is one of the most common complaints we see at Phrapy — affecting students, office workers, and older adults alike. Whether your pain is caused by osteoarthritis, a ligament strain, or post-surgical recovery, the right exercises can significantly reduce pain and restore function.
The good news: you don't need a gym or any equipment. These five exercises, prescribed regularly at our Wakad clinic, can be done at home in under 20 minutes.
The 5 Best Exercises for Knee Pain
Quad Sets (Static Quadriceps Contraction)
Why it helps: Strengthens the quadriceps without bending the knee — ideal for acute pain or post-surgery.
How: Lie flat, legs straight. Tighten the muscles on top of your thigh (push the back of your knee into the floor). Hold 5 seconds, release. 3 sets × 15 reps each leg.
Straight Leg Raises
Why it helps: Builds quadriceps and hip flexor strength while keeping the knee in a safe, straight position.
How: Lie flat. Bend one knee, foot on the floor. Keep the other leg straight, tighten the thigh and raise to the height of the bent knee. Hold 3 seconds, lower slowly. 3 sets × 12 per leg.
Heel Slides
Why it helps: Gently restores knee flexion range — critical after surgery, for stiff arthritic knees, or after prolonged rest.
How: Lie on your back. Slowly slide one heel toward your buttocks by bending the knee as far as comfortable. Hold 5 seconds, slide back. 3 sets × 15 each side.
Calf Raises
Why it helps: Strengthens the calf and improves dynamic support around the knee joint. Also improves circulation to reduce swelling.
How: Stand near a wall for balance. Rise up on your toes slowly, hold 2 seconds, lower. Keep knees slightly soft. 3 sets × 20. Progress to single-leg as strength improves.
Terminal Knee Extension (TKE)
Why it helps: Activates the VMO (inner quadriceps) — the muscle most responsible for knee stability.
How: Anchor a resistance band (or folded bedsheet) at knee height behind your knee while standing. Straighten the knee against the resistance, hold 2 seconds, return. 3 sets × 15 per leg.
How Often Should You Do These?
Once daily, 5–6 days a week. Consistency matters more than intensity. Most patients see a noticeable reduction in pain within 2–3 weeks of daily practice.
When to See a Physiotherapist
- Pain that hasn't improved after 3–4 weeks of consistent exercise
- Swelling, redness, or warmth around the knee
- Pain that is getting worse, not better
- Pain after a fall, sports injury, or accident
- Knee that gives way, locks, or makes clicking sounds
If you experience any of the above, book a consultation at Phrapy.