10 Best Exercises for Knee Pain Relief

Knee pain is one of the most common reasons patients visit an orthopaedic surgeon. Whether it's due to osteoarthritis, ligament injury, or overuse, the right exercises can make a significant difference – reducing pain, improving function, and in many cases, delaying or even avoiding surgery.

As an orthopaedic surgeon with over 10 years of experience, I often tell my patients: movement is medicine. The muscles around your knee – particularly the quadriceps and hamstrings – act as natural shock absorbers. Strengthening them reduces the load on the joint and decreases pain.

1. Straight Leg Raises

Good for: Strengthening the quadriceps without stressing the knee joint.

How to do it: Lie on your back with one knee bent and foot flat on the floor. Tighten the thigh muscle of your straight leg and slowly raise it to the height of the bent knee. Hold for 3 seconds, then lower slowly. Do 3 sets of 10–15 repetitions on each leg.

2. Wall Squats (Wall Slides)

Good for: Quadriceps strengthening with controlled knee bend – safer than regular squats for arthritic knees.

How to do it: Stand with your back flat against a wall, feet shoulder-width apart, about 30 cm from the wall. Slowly slide down until your knees are at 45 degrees (never more than 90 degrees if it's painful). Hold for 5–10 seconds. Repeat 10 times.

3. Hamstring Curls

Good for: Strengthening the hamstrings (muscles at the back of the thigh), which are critical for knee stability.

How to do it: Stand holding a chair for balance. Slowly bend one knee up towards your buttocks. Hold for 5 seconds, then lower. Do 3 sets of 10 per leg. Can also be done lying face-down.

4. Step-Ups

Good for: Functional strengthening that mimics climbing stairs.

How to do it: Using a small step (15–20 cm), step up with one foot and bring the other up to meet it. Step back down. Start with 10 repetitions per leg and gradually increase. Hold a railing if needed for balance.

5. Calf Raises

Good for: Strengthening the calf muscles and improving ankle stability, which reduces overall lower limb strain.

How to do it: Stand with feet hip-width apart. Slowly rise onto your toes, hold 2 seconds, then lower. Do 3 sets of 15. Hold a chair for balance if needed.

6. Seated Knee Extensions

Good for: Isolating the quadriceps in a low-impact position.

How to do it: Sit in a chair with feet flat on the floor. Slowly straighten one knee until the leg is horizontal. Hold for 3–5 seconds, then lower slowly. Repeat 10–15 times per leg.

7. Side-Lying Leg Raises (Hip Abduction)

Good for: Strengthening the hip abductor muscles (outer hip), which help stabilise the knee during walking.

How to do it: Lie on your side with legs straight. Slowly raise your top leg to about 45 degrees, hold 2 seconds, then lower. Do 3 sets of 10–15 on each side. This exercise is particularly valuable for patients with knee osteoarthritis.

8. Short Arc Quads

Good for: Early knee rehabilitation, especially after surgery or injury.

How to do it: Lie on your back. Place a rolled towel under your knee to keep it slightly bent. Tighten your thigh and raise your foot until your knee is straight. Hold 5 seconds, lower. Repeat 10–15 times. This is a classic physiotherapy exercise after knee replacement or ACL surgery.

9. Swimming or Water Walking

Good for: Cardiovascular exercise and muscle conditioning with minimal joint load.

Water reduces the load on your knees by up to 90% (in chest-deep water). Swimming, water aerobics, or simply walking back and forth in a pool are excellent for patients with severe arthritis who find land-based exercise too painful.

10. Stationary Cycling

Good for: Improving range of motion and cardiovascular fitness with low knee impact.

Adjust the seat height so your knee has a slight bend at the bottom of the pedal stroke. Start with 10–15 minutes at low resistance and gradually increase. This is one of the best exercises I recommend to my knee replacement patients in early recovery.

Exercises to AVOID if You Have Knee Pain

• Deep squats (below 90 degrees)
• High-impact activities: running on hard surfaces, jumping
• Lunges if they cause pain
• Leg press with excessive weight and deep range of motion
• Stair climbing with extreme frequency if causing pain

When Should You See an Orthopaedic Surgeon?

Exercises are not a substitute for medical treatment. You should consult an orthopaedic surgeon if:

• Knee pain persists despite 4–6 weeks of exercises and physiotherapy
• Your knee is swollen or warm
• There is a clicking, locking or giving-way sensation
• You have severe arthritis on X-ray
• Pain is waking you at night