Top 7 Knee Pain Exercises You Can Do at Home

Knee pain is one of the most common complaints among adults in India — caused by ageing, weight, injuries or long hours of sitting. The right exercises can strengthen the muscles around your knee and significantly reduce pain.

Here are 7 simple exercises our physiotherapists recommend, all safe to do at home.

1. Straight Leg Raises

Lie on your back, keep one leg straight and slowly lift it 6 inches off the floor. Hold 5 seconds. 10 reps each leg.

2. Hamstring Stretch

Sit with one leg straight and gently reach toward your toes. Hold for 20 seconds. Repeat 3 times per side.

3. Wall Sits

Stand with your back against a wall, slide down into a partial squat and hold for 10 to 20 seconds. Builds quadriceps strength.

4. Calf Raises

Stand tall and slowly rise onto your toes. Lower down. Repeat 15 times. Supports knee stability.

5. Step-Ups

Use a low step. Step up with one foot, then the other. 10 reps per leg.

6. Knee-to-Chest Stretch

Lie on your back, pull one knee toward your chest, hold 20 seconds. Switch legs.

7. Side Leg Raises

Lie on your side, lift the top leg slowly, hold, lower. 10 reps per side.

When to See a Physiotherapist

If pain persists more than two weeks, worsens with activity, or is accompanied by swelling, book a home physiotherapy assessment.