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Date of posting: 22-07-2026
Reading time: 10 min read
A physiotherapist-recommended guide to exercises that reduce knee pain, rebuild strength, and support recovery after injury or surgery
Physiotherapy exercises for knee pain comprise a structured programme of quadriceps strengthening, hamstring and calf flexibility exercises, and joint stabilisation movements, prescribed by certified physical therapists to reduce pain, restore range of motion, and prevent recurrence across conditions such as osteoarthritis, ligament injuries, and post-surgical rehabilitation.
Most people with knee pain do the same thing: rest, avoid movement, and wait. It makes sense on the surface. The knee hurts, so you stop using it. The problem is that for most knee conditions, this approach slows recovery rather than helping it. A systematic review of physiotherapy after total knee replacement, including 18 randomised trials and 1,739 patients, found that those who received physiotherapy exercises had significantly better physical function and less pain at 3 to 4 months compared with those who received minimal physiotherapy.
The 7 exercises below cover the areas physiotherapy addresses for knee pain: flexibility, strength, and stability. They're suitable for most adults managing knee pain, osteoarthritis, or early-stage recovery. If your pain follows surgery, a ligament tear, or is severe, get a physiotherapist to assess you before starting.
The knee doesn't work in isolation. It's supported by the quadriceps in front, the hamstrings in back, and the hip abductors on the outside. When those muscles are weak, the joint itself absorbs more load than it's designed to handle. That's where pain starts.
Physiotherapy builds up the supporting muscles, restores flexibility in the soft tissues around the joint, and improves the neuromuscular control that keeps the knee stable. Osteoarthritis affects 528 million people globally, predominantly in the knee and hip joints, and physiotherapy rehabilitation programmes that target quadriceps strength and range of motion are well supported by clinical evidence.
Work through the exercises in the order they appear below. Start with flexibility to prepare the joint, move to strengthening, then finish with stability work. This follows the standard physiotherapy sequence for knee rehabilitation.
1. Hamstring stretch: Sit on the edge of a chair. Extend one leg straight out in front with your heel on the floor. Sit tall and lean forward from the hips until you feel a stretch along the back of your thigh. Hold for 20 to 30 seconds; repeat on the other side. Do 3 sets per side. Tight hamstrings pull on the back of the knee, increasing joint stress during movement.
2. Calf stretch: Stand facing a wall with both hands flat against it. Step one foot back, keep it flat on the floor, and bend the front knee gently. Hold for 20 to 30 seconds, repeat on the other side. Do 3 sets per side. The calf muscles attach below the knee and contribute to joint stiffness when tight, especially in patients with osteoarthritis or post-surgical stiffness.
3. Straight leg raise: Lie on your back with one knee bent and the other leg straight. Tighten the thigh of the straight leg and lift it to the height of the opposite knee. Hold for 2 to 3 seconds, then lower slowly. Do 10 to 15 repetitions per side. This works the quadriceps without bending the knee, making it the safest starting point after injury or surgery.
4. Wall sit: Stand with your back flat against a wall and slide down until your knees are at roughly 90 degrees. Hold for 20 to 30 seconds, working up to 60 seconds over time. Do 3 repetitions. One of the most consistently prescribed exercises in physiotherapy for knee osteoarthritis and post-surgical rehabilitation.
5. Step-up: Stand in front of a step or low platform. Step up with one foot, bring the other foot up to meet it, then step back down. Do 10 repetitions per side, gradually increasing the step height as strength improves. Step-ups build functional quadriceps and glute strength in a movement the knee performs every day.
6. Terminal knee extension: Tie a resistance band around a fixed point at knee height. Stand facing the anchor with the band looped behind one knee. Step back to create tension. From a slightly bent position, straighten the knee against the band's resistance. Hold for 2 seconds, then return. Do 15 repetitions per side. This targets the final degrees of knee extension, when the quadriceps are most active, and is a standard exercise in post-knee-replacement and ligament rehabilitation.
7. Clam shell: Lie on your side with knees bent and feet together. Keep your feet stacked and rotate your top knee upward without rolling your pelvis back. Hold for 2 seconds at the top, then lower. Do 15 repetitions per side. Weak hip abductors cause the knee to collapse inward during walking and stair climbing. This directly fixes that.
Physiotherapy after knee replacement determines how fully you recover, not just how fast. Evidence from 18 randomised trials involving 1,739 patients found that physiotherapy exercise after total knee replacement improved physical function and reduced pain compared with minimal physiotherapy, with benefits apparent up to 6 months in higher-quality studies.
In the early weeks, the focus is on reducing swelling, restoring range of motion, and starting gentle strengthening. Straight leg raises and gentle knee bends come first. As recovery progresses, the programme advances to the strengthening and stability exercises above.
For patients who can't travel to a clinic, Apollo Homecare's physiotherapy at home service provides supervised post-surgical rehabilitation at your residence.
Read our complete guide: Physiotherapy at home: a complete guide to services, conditions, and benefits.
Once daily for most adults managing knee pain or osteoarthritis. Meaningful improvement typically shows within 4 to 6 weeks. For post-surgical rehabilitation, frequency and progression are set by the physiotherapist based on the surgical protocol. Don't advance to higher-resistance exercises after surgery without guidance.
Home exercises are a reasonable starting point for mild to moderate knee pain. Get a professional assessment if your pain is severe or follows an injury. If the knee is significantly swollen, warm, or locking. If you've had surgery and haven't started a supervised programme yet. If pain hasn't improved after 4 to 6 weeks of regular exercise.
Apollo Homecare brings qualified physiotherapists to your home for knee assessment and rehabilitation.
For a broader set of lower-limb and spinal exercises, read "Physiotherapy exercises for back pain: 10 effective movements for relief and recovery."
Conclusion
If your pain is post-surgical, severe, or comes with significant swelling, don't self-manage. Get assessed. Apollo Homecare's physiotherapy-at-home service makes that possible without leaving your home.
Book a home physiotherapy session today. Call 1800 108 8586 or visit apollohomecare.com.
Yes. Structured physiotherapy is one of the most evidence-backed treatments for knee pain across osteoarthritis, ligament injuries, and post-surgical recovery. It addresses the muscular and neuromuscular causes of pain rather than masking the symptom.
Yes. All 7 exercises in this guide can be done at home. The terminal knee extension uses a resistance band, but everything else needs no equipment. For post-surgical rehabilitation, follow a programme prescribed by a physiotherapist.
Most people with chronic knee pain or osteoarthritis notice improvement within 4 to 6 weeks of regular daily exercise. Post-surgical timelines depend on the procedure and are set by the treating physiotherapist.
The straight-leg raise is usually the first exercise introduced after knee replacement because it strengthens the quadriceps without bending the knee. Wall sits, step-ups, and terminal knee extensions are added as recovery progresses.
Yes. Physiotherapy is a first-line treatment for knee osteoarthritis. Strengthening the muscles around the knee reduces load on the joint and can significantly improve pain and function, often delaying or avoiding surgery altogether.
Apollo Homecare provides physiotherapy at home across Hyderabad, Bangalore, Chennai, Delhi NCR, Kolkata, Mumbai, Pune, Madurai, Mysore, Indore, and Guwahati. Visit the physiotherapy at home page or call 1800 108 8586.
Disclaimer: The exercises in this article are for general informational purposes and are suitable for most adults with non-specific knee pain. They don't constitute medical advice or a personalised treatment plan. If your knee pain follows surgery or injury, or is accompanied by significant swelling, locking, or instability, consult a qualified physiotherapist or doctor before starting.
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Apollo HomeCare is a trusted name in home healthcare, dedicated to delivering world-class medical care to patients in the comfort of their homes. With a team of expert doctors, nurses, and therapists, Apollo HomeCare provides personalized healthcare solutions, from post-surgical care and chronic disease management to physiotherapy and elder care. As a thought leader in the healthcare industry, Apollo HomeCare shares insightful blogs on home healthcare trends, wellness tips, and expert medical guidance to help individuals and families make informed health decisions. Our mission is to ensure quality healthcare is accessible, convenient, and compassionate.
