Knee Pain 

Over 20% of the population suffer from knee pain. Pain can occur anywhere – on the front, back, inside or outside of the knee.

Our patients often experience pain with squatting, bending the knee, climbing stairs or running. Whilst medication can provide knee pain relief, it doesn’t fix the problem.

Dealing with knee pain can put a damper on your ability to enjoy outdoor activities, especially as summer approaches. Whether it stems from injuries, overuse, or post-surgery recovery, knee pain shouldn’t keep you from participating in the things you love.

Here are some practical exercises and tips to help you strengthen your knees and get back to enjoying an active lifestyle pain-free.

Wall Squats

Boost knee stability and strength:

– Stand back to the wall, feet shoulder-width apart, heels 40cms away from wall, toes pointing slightly outwards.

– Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.

– Aim to lower until your thighs are parallel to the ground or just above.

– Push through your heels to return to the starting position.

– Repeat 10-15 times.

– Benefits: Strengthens quadriceps, glutes, and hamstrings, improves knee alignment.

Step-Ups

Strengthen your knees with this straightforward exercise:

– Find a sturdy step or platform.

– Step up with your left foot, ensuring your entire foot is on the platform.

– Push through your left foot to lift your body up, bringing your right foot to meet the right.

– Step down with your right foot followed by your left.

– Repeat 10-15 times slowly on each leg.

– Benefits: Low-impact, enhances balance, and strengthens knee stability.

Lunges

Improve flexibility and ease knee pain:

– Stand tall with feet hip-width apart.

– Step forward with your right leg, lowering your body until your right thigh is just above parallel to the ground. If you experience pain try a shallower version.

– Ensure your knee stays behind your toes and keep your left leg bent at the knee.

– Push through your right heel to return to the starting position.

– Repeat 10-15 times on each leg.

– Benefits: Stretches hip flexors, increases flexibility, and promotes smooth joint movements.

Bridges

Strengthen your glutes and support knees:

– Lie on your back with knees bent and feet flat on the floor, hip-width apart – heels should be close to your bottom.

– Arms by your sides, palms facing down.

– Lift your hips towards the ceiling, squeezing your glutes at the top.

– Hold briefly, then lower your hips back down.

– Repeat 10-15 times.

– Benefits: Strengthens glutes, improves core stability, supports knee function.

Proprioceptive clock

Targets hip knee and foot

– Stand on one leg – bend the knee and ankle so you perform a shallow squat.

– Using your non-weightbearing leg tap your toe at points on a clock eg: 12, 3, 6, 9

– Repeat 10-15 times on each leg.

– Benefits: Strengthens hip abductors, enhances balance, reduces knee injury risk.

NB: If any of the above exercises cause more than mild discomfort stop and speak to one of our team. There are many different ways to strengthen the knee – everyone is different and often require their own programme to get the best results.

Free Knee Pain Telephone Consultation

We understand the challenges knee pain can bring. That’s why we’re offering a FREE Knee Pain Telephone Consultation with one of our expert physiotherapists.

This consultation is an opportunity for you to discuss your concerns, share your story, and explore treatment options tailored to your needs.

Contact us today or visit our website to schedule your consultation and take the first step towards a pain-free summer.

Want to learn more please visit our Knee Pain Resolution page and download our free guide.

Stay active and pain-free this summer.