5 PT-Approved Exercises for Knee Pain Relief

Knee pain affects millions of people and can significantly impact your daily activities. Whether you're dealing with arthritis, a minor injury, or general stiffness, these five physical therapist-approved exercises can help reduce pain and improve your knee function when performed correctly and consistently.

Exercise 1: Straight Leg Raises

Target: Quadriceps strengthening without stressing the knee joint

How to perform:

1. Lie on your back with one leg bent and foot flat on the floor
2. Keep the other leg straight and tighten the thigh muscle
3. Slowly lift the straight leg 6-12 inches off the ground
4. Hold for 3-5 seconds, then slowly lower
5. Repeat 10-15 times, then switch legs

Exercise 2: Wall Sits

Target: Quadriceps and glute strengthening for knee stability

How to perform:

1. Stand with your back against a wall, feet shoulder-width apart
2. Slowly slide down until your thighs are parallel to the floor (or as low as comfortable)
3. Keep your knees aligned over your ankles
4. Hold for 15-30 seconds
5. Slowly slide back up the wall
6. Repeat 3-5 times

Exercise 3: Hamstring Curls (Standing)

Target: Hamstring strengthening for balanced knee support

How to perform:

1. Stand behind a chair, holding the back for support
2. Slowly bend one knee, bringing your heel toward your buttocks
3. Keep your thighs parallel and aligned
4. Hold for 2-3 seconds at the top
5. Slowly lower your foot back down
6. Repeat 10-15 times, then switch legs

Exercise 4: Calf Raises

Target: Calf muscle strengthening for improved knee stability

How to perform:

1. Stand with feet hip-width apart, holding a chair or wall for balance
2. Slowly rise up onto your toes, lifting your heels off the ground
3. Hold for 2-3 seconds at the top
4. Slowly lower your heels back down
5. Repeat 15-20 times

Exercise 5: Knee Extensions (Seated)

Target: Quadriceps strengthening in a controlled position

How to perform:

1. Sit in a chair with your back straight and feet flat on the floor
2. Slowly straighten one leg, lifting your foot off the ground
3. Tighten your thigh muscle and hold for 3-5 seconds
4. Slowly lower your foot back down
5. Repeat 10-15 times, then switch legs

Tips for Success

• Start slowly and gradually increase repetitions as you get stronger
• Focus on proper form rather than speed
• Stop if you experience sharp or increasing pain
• Perform these exercises 2-3 times per day for best results
• Be consistent - improvement takes time

When to Seek Professional Help

While these exercises can be very helpful, you should consult with a physical therapist in Southfield if you experience persistent pain, swelling, or if your symptoms worsen. Our team can provide a comprehensive evaluation and create a personalized treatment plan for your specific knee condition.