Five physiotherapist-recommended exercises for knee pain — quad sets, straight leg raises, short arc quads, wall squats, and heel raises — can be performed at home without equipment. Start with 1 set of 10 repetitions and build up gradually. Stop if you experience sharp pain, and have a physiotherapist assess you if pain is severe or you have had recent surgery.
- Quad sets and straight leg raises strengthen the quadricep without bending the knee — safe for acute or post-surgical pain
- Wall squats are more demanding — only start when you can do the first three exercises comfortably
- Sharp pain is a warning sign to stop — mild discomfort is expected and normal
- Generic exercises cannot address contributing factors — hip weakness, poor foot mechanics — that a physiotherapist would identify
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Key Takeaways
- These five exercises are appropriate for mild to moderate knee pain with no recent surgery or acute injury
- Start with 1 set of 10 repetitions and build gradually to 3 sets over 2–3 weeks
- Do not push through sharp pain — mild discomfort during exercise is expected; sharp pain means stop
- Exercises alone cannot address root causes (hip weakness, poor foot mechanics) — a physiotherapist assessment adds significant value
- If your knee is swollen, has been injured recently, or pain worsens with exercise, seek professional assessment
Knee pain is the single most common reason patients seek home physiotherapy in Pakistan. Whether you have knee osteoarthritis, are recovering from a ligament injury, or managing post-replacement stiffness, targeted exercises are the cornerstone of effective treatment.
These five exercises are recommended for most patients with knee pain. However, every patient is different. If you have had surgery, a recent injury, or significant pain, have a physiotherapist assess you before starting. Do not push through sharp pain — mild discomfort is expected, but sharp pain is a warning sign to stop.
Before you begin: important safety notes
Perform these exercises on a firm, non-slip surface. Wear comfortable, flat footwear or perform them barefoot. Start with 1 set of 10 repetitions and work up to 3 sets over 2–3 weeks. Rest at least one day between sessions in the first two weeks.
Exercise 1: Quad Sets
Quad sets strengthen the quadriceps (the muscles at the front of the thigh that support the knee) without requiring any joint movement — making them ideal for acute knee pain or early post-surgical recovery.
Lie flat on your back with your legs straight. Tighten the muscles on the front of your thigh by pushing the back of your knee gently down towards the floor. Hold for 5 seconds, then relax. Perform 10–15 repetitions, 3 sets.
Exercise 2: Straight Leg Raises
This exercise strengthens the quadriceps and hip flexors without bending the knee, making it safe for most knee conditions.
Lie on your back. Bend one knee with your foot flat on the floor. Keep the other leg straight and tighten its quadricep (as in the quad set). Slowly raise the straight leg to the height of the bent knee, hold for 2 seconds, and lower slowly. Perform 10 repetitions, 3 sets on each side.
Exercise 3: Short Arc Quads
This exercise strengthens the quads through a small, controlled range of motion — particularly useful for patients with patellofemoral pain or early osteoarthritis.
Lie on your back and place a rolled towel or firm pillow under one knee to raise it slightly. With the knee supported, straighten the leg fully and hold for 5 seconds. Lower slowly. The movement is only through the last 30–45 degrees of knee extension. 10 repetitions, 3 sets.
Exercise 4: Wall Squats
Wall squats (also called wall slides) build quadricep strength under load in a controlled, supported position. They are more demanding than the previous exercises and should only be started once you can perform the first three exercises comfortably.
Stand with your back against a wall, feet shoulder-width apart, roughly 30cm from the wall. Slowly slide down until your knees are at a 45-degree angle (not a full squat). Hold for 10 seconds, then slide back up. Work up to 30-second holds as you get stronger. 5–10 repetitions.
Exercise 5: Heel Raises
Heel raises strengthen the calf muscles, which contribute to overall lower limb stability and help protect the knee joint. They can be performed holding a chair or wall for balance.
Stand with feet hip-width apart, holding a chair or countertop for support. Rise onto your toes slowly, hold for 2 seconds, then lower. Progress to performing the exercise on one leg as your strength improves. 15 repetitions, 3 sets.
When to see a physiotherapist
These exercises are appropriate for mild to moderate knee pain in patients with no recent surgery or acute injury. If your knee is significantly swollen, if you have had a recent fall, if the pain is severe, or if these exercises make the pain worse, stop and seek professional assessment.
A home physiotherapist can assess the specific cause of your knee pain and design a targeted programme far more effective than generic exercises. They can also identify contributing factors — weak hip abductors, poor foot mechanics, inappropriate footwear — that home exercises alone cannot address.