Home Exercises for Knee Pain And When to Speak to a Doctor

Knee pain holding you back? These 5 easy home exercises can help relieve stiffness and strengthen key leg muscles. Learn the common causes of knee pain, smart ways to manage it, and how to know when it’s time to see a doctor.

Stretch, strengthen, and support your knees

Knee pain can sneak up on you, after a long walk, from sitting too long, or without much reason at all. But not every ache means a trip to the clinic. The good news? There are simple home exercises for knee pain that can help ease discomfort and improve strength.

We spoke to Kolade Awobowale, Outpatient Physiotherapy Team Lead at St John & St Elizabeth Hospital Physiotherapy Department to create this guide on knee pain with five effective exercises for knee pain, what causes it, tips to relieve knee pain, and when it’s time to check in with a healthcare professional.

6 Exercises for Knee Pain Relief

These knee exercises focus on flexibility and strength without putting too much strain on the knee joint. Try them on a mat or soft surface and stop if you experience sharp or worsening pain. You should only do these knee exercises if you haven’t previously had any issues or surgery on your knee.

1. Straight Leg Raise
   Strengthens: Thigh muscles (quadriceps)

• Starting position: Lie flat on the floor with one leg bent, the other leg straight.
• Slowly lift the straight leg to the height of the bent knee, keeping the foot flexed.
• Hold for 3–5 seconds, then slowly lower.
• Switch legs and repeat.

2. Side-Lying Leg Raise
   Strengthens: Hip muscles and outer thigh

• Starting position: Lie on one side, top leg straight, bottom leg bent for balance.
• Slowly raise the top leg, hold this position for a few seconds, then slowly lower.
• Repeat 10 times on each side.

3. Hamstring Stretch
   Targets: Hamstring muscles

• Sit on the floor with one leg straight, the other leg bent with the foot near the inner thigh.
• Gently pull your torso toward the straight leg, keeping your back straight.
• Hold for 15–30 seconds, then switch legs.

4. Calf Stretch at Wall
   Targets: Calf muscles

• Stand facing a wall, one foot forward, other foot back, both pointing straight ahead.
• Bend the front knee, keep the back leg straight and heel flat.
• Lean forward slightly until you feel a stretch in your back calf.
• Hold for 20 seconds, then switch legs.

5. Bridges
   Targets: Glutes and hamstring muscles

• Lie on your back on the floor
• Bend your knees but keep both feet flat on the floor. Your bum should still be on the floor
• Squeeze your bum muscles to lift your bum off the floor and put your weight onto your shoulder muscles. This should create a triangle shape from your feet, knees and shoulder.
• Hold this pose for 10 seconds and then gently lower your bottom back to the floor

6. Heel Raises
   Targets: Calf muscles

• Stand with your feet flat on the floor, close to a wall.
• Lift your heels up until you feel your calves tightening.
• Slowly lower your heels back onto the floor
• If this is too easy you can move to the bottom step on a flight of stairs. Stand on the bottom step with the balls on your feet on the step and your heels off the step. Carefully lower you heels down until you feel a tightening in your calves. Return to your original position.

Additional Exercises

1. Half Squats
   Strengthens: Hip and leg muscles

• Starting position: Stand with feet shoulder width apart, arms extended in front.
• Slowly bend your knees to a half squat, keeping heels flat and knees behind toes.
• Hold for 5 seconds, then return to standing.
• Start with 5–10 repetitions.

2. Wall Sits
   Strengthens: Quads, glutes and hamstrings

• Stand with your back flat against a wall
• Gently lower your yourself into a positions where your knees and hips are at 90-dgree angles
• Hold this position for 30 seconds. Stop if you feel yourself slipping out of position
• Push up through your heels and return to standing with your back against the wall.

What Causes Knee Pain?

Knee pain can stem from a variety of sources, some temporary, others longer-lasting. Common causes include:

• Injury (sprains, strains, ligament damage)
• Overuse from repetitive movement or impact
• Osteoarthritis and other joint conditions
• Rheumatoid arthritis and other inflammatory conditions
• General wear and tear to the joint which over time can lead to osteoarthritis
• Muscular imbalances or weak leg muscles
• Improper footwear or poor posture.
• Poor biomechanics. Biomechanics is the way the body moves day to day or during an activity and repetitive movements can damage tissue over time

Tips to Manage Knee Pain at Home

Use Ice for Soreness

If your knee feels sore after exercise or activity, apply an ice pack for around 15 minutes. This can help reduce inflammation, numb discomfort, and support the healing process.

Focus on Strengthening Exercises

Regularly doing knee-strengthening exercises helps build up the muscles that support your joint, particularly your quadriceps, glutes and hamstrings. Strong surrounding muscles can improve stability and reduce pressure on the knee itself.

Pay Attention to your Body’s Alignment

While doing strengthening exercises and stretches, it’s very important to pay attention to how your body is aligned. That means making sure that your limbs and joints ‘sit on top of each other’ in a line so it doesn’t cause unwanted pressure.

Stretch Before and After Activity

Start and end your day or workout with gentle stretching to keep the muscles around your knee flexible. This helps reduce stiffness and prepares your joints for movement, which could lower the risk of strain or injury.

Incorporate Low-Impact Activities

If you’re experiencing pain, don’t be afraid to switch up your activity intensity to allow yourself time to recover. You could modify your work out to temporarily avoid high-impact exercises like running or jumping that may worsen knee pain. Instead, try low-impact alternatives such as swimming, walking, or cycling, which are easier on the joints while still keeping you active.

Maintain a Healthy Weight

Carrying excess weight puts extra pressure on your knees, increasing wear and discomfort. Although excess weight doesn’t cause knee pain, when you weigh more you are putting extra strain on your joint as you are asking it to do more. Losing even a small amount of weight can make a noticeable difference in how your knees feel and function.

Wear Supportive Footwear

Shoes with good and appropriate arch support and cushioning can improve your posture and alignment, which in turn helps reduce strain on your knees during everyday movement. Avoid unsupportive or worn-out footwear, especially if you’re on your feet often.

When to See a Doctor

If you’ve been following an exercise program at home but your symptoms persist or get worse, it’s time to seek help. Speak to a physiotherapist, a knee clinic or GP if:

• The pain is sharp or intense
• There’s swelling, redness, or warmth in the knee
• You struggle to bear weight or fully straighten the leg
• You’re unable to perform normal daily activities

Remember: You don’t have to live with constant knee pain. With the right exercises, stretches, and guidance, it’s possible to stay active and mobile, without relying on painkillers or putting off help.

Find out more about our Musculoskeletal Physiotherapy Department and to book an appointment with one of our therapists.

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