Best Exercises for Knee Pain Relief
- Published on
- Kurt Johnson
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How Exercises Help Relieve Knee Pain
Knee pain is a widespread issue affecting individuals from athletes to office workers. According to the British Journal of Sports Medicine, nearly 25% of adults in the UK experience frequent knee pain, with osteoarthritis, ligament injuries, and patellar tendinitis being the most common causes (NHS).
Regular exercise strengthens the muscles surrounding the knee, enhances joint mobility, and reduces inflammation. In this guide, we will explore the best evidence-backed exercises for knee pain relief, including strength training, mobility work, and low-impact options to help restore function and alleviate discomfort.
Strengthening Exercises: Squats, Lunges, Leg Presses
1. Squats
Squats are one of the most effective exercises for strengthening the quadriceps, hamstrings, and glutes, all of which support the knee joint. A study in the Journal of Orthopaedic & Sports Physical Therapy found that strengthening the quadriceps can reduce knee pain by up to 45%.
How to Perform:
- Stand with feet hip-width apart.
- Lower your body as if sitting back into a chair.
- Keep knees aligned with toes and chest upright.
- Push through heels to return to the starting position.
- Reps: 3 sets of 10-12 repetitions.
2. Lunges
Lunges build single-leg strength, improving knee stability and balance.
How to Perform:
- Step forward with one leg and lower your hips until both knees form a 90-degree angle.
- Push back up to the starting position and switch legs.
- Keep your core engaged and knees aligned.
- Reps: 3 sets of 10 repetitions per leg.
3. Leg Press
The leg press machine allows you to build lower-body strength with controlled movement, reducing strain on the knee.
How to Perform:
- Sit on the machine and place feet shoulder-width apart on the platform.
- Push through heels to extend legs without locking knees.
- Slowly return to the starting position.
- Reps: 3 sets of 10-12 repetitions.
Mobility & Flexibility Routines: Stretches to Improve Movement
Mobility work enhances joint range of motion and flexibility, reducing stiffness and promoting better knee function.
1. Quadriceps Stretch
- Stand on one leg and pull the opposite ankle towards your glutes.
- Hold for 20-30 seconds per leg.
- Repeat 3 times.
2. Hamstring Stretch
- Sit on the floor with one leg extended and the other foot placed against the inner thigh.
- Reach towards your toes while keeping the spine straight.
- Hold for 20-30 seconds per leg.
- Repeat 3 times.
3. Calf Stretch
- Place hands against a wall and step one foot back.
- Keep back heel flat and press into the stretch.
- Hold for 20-30 seconds per leg.
- Repeat 3 times.
Research from the Journal of Biomechanics indicates that incorporating flexibility exercises reduces knee stiffness by 30%, enhancing mobility and function.
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Low-Impact Options: Swimming, Cycling, and Resistance Band Training
For those with chronic knee pain, high-impact exercises like running may exacerbate symptoms. Low-impact activities build strength while minimising stress on the joints.
1. Swimming
Swimming provides full-body resistance training without impact, making it ideal for individuals with arthritis or post-injury recovery. The buoyancy of water supports the joints, reducing strain on the knees.
2. Cycling
Cycling strengthens the quadriceps, hamstrings, and calf muscles while keeping the knees in constant, controlled motion. A study in the American Journal of Sports Medicine found that stationary cycling improves knee function by 35% in osteoarthritis patients.
3. Resistance Band Training
Using resistance bands helps activate smaller stabilising muscles around the knee, preventing injury and enhancing mobility.
Example Exercise:
- Attach a band around both ankles.
- Perform lateral band walks to engage the glute medius and hip stabilisers.
- Reps: 3 sets of 12 repetitions per side.
Book a Physiotherapy Session for Personalised Exercise Plans
While these exercises can significantly improve knee pain, a tailored rehabilitation plan ensures the best results. At One Body LDN, our expert physiotherapists provide individualised exercise programmes backed by the latest research.
📅 Book your physiotherapy session today or schedule a free assessment to get started on your recovery journey.
Knee Pain Treatment FAQs
What exercises should I avoid if I have knee pain?
High-impact activities like running, deep lunges, and jumping exercises can worsen knee pain. Instead, focus on low-impact alternatives like swimming and cycling.
How often should I do knee pain exercises?
For best results, aim for 3-4 sessions per week, incorporating both strength and mobility work.
Can physiotherapy help with knee pain?
Yes! Physiotherapy provides evidence-based rehabilitation, improving mobility, strength, and long-term knee function.
How long does it take to see results from knee exercises?
Most people notice improvements within 4-6 weeks, depending on consistency and injury severity.
Does private health insurance cover physiotherapy for knee pain?
Yes, Bupa, AXA PPP, Cigna, WPA, and Healix typically cover physiotherapy sessions. Contact your provider for specific details.
(Disclaimer: The information in this post is for educational purposes only and does not replace personalised medical advice. Always consult a qualified professional for specific guidance on diagnosis and treatment.)
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