Knee pain is one of the most common conditions I treat across Buckinghamshire. While every patient's situation is different and a proper assessment is always the best starting point, there are several exercises that I prescribe regularly for knee pain — and that are safe for most people to try at home.
Important Note Before You Start
These exercises are appropriate for most common causes of knee pain, including osteoarthritis, patellofemoral pain, and general knee stiffness. If you have recently had knee surgery, a significant injury, or if any exercise causes sharp or worsening pain, stop and seek professional advice before continuing.
1. Straight Leg Raise
Lie on your back with one leg bent and one leg straight. Tighten the thigh muscle of the straight leg and lift it to the height of the bent knee. Hold for 2 seconds, lower slowly. Repeat 10–15 times on each side. This exercise strengthens the quadriceps without loading the knee joint — ideal for painful or post-surgical knees.
2. Mini Squat (Short Arc Squat)
Stand with feet shoulder-width apart, holding a chair or wall for balance. Bend your knees to approximately 30 degrees — a small, controlled squat. Hold for 2 seconds, return to standing. Repeat 10–15 times. This builds quadriceps and glute strength through a safe range of motion.
3. Calf Raises
Stand with feet hip-width apart, holding a chair for balance. Rise up onto your toes, hold for 2 seconds, lower slowly. Repeat 15–20 times. Calf raises improve lower limb strength and stability, reducing the load on the knee joint during walking.
4. Clam Shell
Lie on your side with knees bent and feet together. Keeping your feet together, lift your top knee as high as comfortable without rotating your pelvis. Hold for 2 seconds, lower slowly. Repeat 15 times on each side. This strengthens the hip abductors — weakness here is a common contributing factor to knee pain.
5. Seated Knee Extension
Sit in a chair with feet flat on the floor. Slowly straighten one knee until your leg is as straight as comfortable. Hold for 3 seconds, lower slowly. Repeat 10–15 times on each side. This is a gentle way to maintain knee range of movement and quadriceps strength.
How Often Should You Do These Exercises?
Aim for once or twice daily. Consistency matters more than intensity — doing these exercises regularly over several weeks produces significantly better results than occasional intense sessions. If you're not seeing improvement after 2–3 weeks, a physiotherapy assessment will identify whether there are specific factors driving your knee pain that need targeted treatment.
These exercises are a good starting point for many types of knee pain, but they're not a substitute for a proper physiotherapy assessment. If your knee pain is significant, persistent, or affecting your daily life, get in touch to arrange a home visit assessment across Buckinghamshire.
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Written By
Mamdouh Sarhan
HCPC Registered Physiotherapist · MSc · NHS Background
Private physiotherapist serving Buckinghamshire. Specialising in home visits, neurological rehab, and musculoskeletal conditions.