Physiotherapy for Knee Pain | Exercises & Expert Care UK

Knee pain is one of the most common complaints that restricts daily life, from walking up stairs to playing sports. Physiotherapy provides a powerful, non-surgical path to relief, focusing on restoring strength, flexibility, and proper movement patterns to ensure a complete and lasting recovery.

What is Physiotherapy for Knee Pain?

Physiotherapy for knee pain is a comprehensive, patient-centered approach that goes far beyond simple pain relief. It is a rehabilitation process designed to identify the root cause of the discomfort, not just treat the symptoms. A qualified physiotherapist assesses the entire lower limb, including the hips, ankles, and feet, as imbalances in these areas often contribute to knee joint stress (Mayo Clinic, 2023).

Treatment typically involves a blend of:

Exercise Therapy: Customised programs to strengthen key supporting muscles (quadriceps, hamstrings, and glutes) and improve flexibility.
Manual Therapy: Hands-on techniques, such as joint mobilisation and soft tissue massage, to reduce stiffness and improve joint alignment.
Patient Education: Advice on posture, activity modification, and self-management strategies to prevent recurrence.

Who Needs Physiotherapy for Knee Pain?

Knee pain can stem from various causes, affecting people of all ages. Physiotherapy is highly beneficial across the full spectrum of knee conditions, whether the issue is sudden or chronic.

Acute Injuries: Tears to ligaments (like the ACL or MCL) or cartilage (meniscus) following a sporting accident or fall. Physiotherapy is crucial for post-injury and post-operative rehabilitation, speeding up healing and restoring function (NHS, 2024).
Chronic Conditions: This includes degenerative joint diseases like Osteoarthritis (OA). Physical therapy is the most commonly recommended non-surgical intervention for OA, significantly helping patients feel and function better, often delaying the need for knee replacement surgery (Frontiers in Physiology, 2022).
Overuse Syndromes: Conditions like Patellar Tendinitis (Jumper's Knee) or runner's knee caused by repetitive strain, often due to muscle imbalance or improper technique during activities like running or cycling.

The Proven Benefits of Professional Physiotherapy

Choosing professional physiotherapy offers several significant advantages over self-treatment or simply taking pain medication:

Benefit	How Physiotherapy Achieves It
Lasting Pain Reduction	Uses targeted manual techniques and therapeutic exercises to address inflammation and mechanical stress, leading to long-term relief without relying solely on medication (MaxAtHome, 2025).
Increased Strength & Stability	Strengthens the muscles that surround and support the joint, such as the quadriceps and glutes, which directly improves knee stability and balance (Verywell Health, 2024).
Improved Range of Motion	Manual therapy and specific stretching exercises reduce joint stiffness, allowing you to bend, straighten, and move your knee with greater ease and comfort.
Prevents Future Injury	A physiotherapist identifies and corrects improper movement patterns and muscle imbalances, lowering the risk of recurring pain or re-injury.

Research Insight: Research highlights that exercise-based physiotherapy provides significant benefits over no exercise for adults with knee osteoarthritis, improving symptoms, function, and quality of life (BCMJ, 2024).

4 Effective At-Home Physio Exercises for Knee Recovery

Always perform these exercises only after receiving professional instruction from a physiotherapist and stop immediately if you feel sharp pain.

Straight Leg Raise (SLR):

Goal: Strengthens the quadriceps (front thigh muscle) without stressing the knee joint.
How: Lie on your back with one knee bent and the foot flat. Keep the painful leg straight, engage the thigh muscle, and slowly lift the straight leg about 45 degrees. Hold for 5 seconds and slowly lower. Repeat 10-15 times.

Mini Squats (Wall Slides):

Goal: Builds functional strength in the quads and glutes for walking and stairs.
How: Stand with your back against a wall, feet shoulder-width apart. Slowly slide down the wall, bending your knees to a comfortable angle (do not go past 45 degrees initially). Hold for 3 seconds and push back up. Repeat 10 times.

Clamshells:

Goal: Strengthens the hip abductors (glutes), which are crucial for stabilising the knee.
How: Lie on your side with your knees bent and feet together. Keeping your feet touching, slowly lift your top knee toward the ceiling (like a clamshell opening). Hold for 2 seconds and lower. Repeat 15-20 times per side (WebMD, 2025).

Hamstring Stretch:

Goal: Improves flexibility in the back of the thigh, reducing tension that pulls on the knee.
How: Lie on your back and raise one leg straight into the air. Gently pull the leg toward your chest using a towel or strap wrapped around your foot until you feel a comfortable stretch behind the knee. Hold for 30 seconds. Repeat 3 times per leg.

Safety & Tips for Your Knee Recovery

To ensure a safe and effective recovery, follow these professional guidelines:

Listen to Your Body: It is normal to feel some muscle fatigue or mild discomfort after exercise, but never push through sharp, shooting, or increasing joint pain. Stop and consult your physiotherapist.
Consistency is Key: Completing your prescribed exercises regularly (as opposed to occasional intense sessions) yields the best results. Low adherence to exercise is a common reason for inconsistent results in OA treatment, underscoring the importance of patient commitment (Frontiers in Physiology, 2022).
Maintain a Healthy Weight: Excess weight places significant stress on the knee joints, accelerating cartilage breakdown, particularly in conditions like osteoarthritis (Mayo Clinic, 2023). Even modest weight loss can greatly reduce knee pain.
Seek Immediate Help If: You experience a fever accompanying knee pain, the joint appears misshapen, or you are completely unable to bear weight on the knee.

Conclusion

Physiotherapy is an indispensable tool for anyone experiencing knee pain, offering a clear, structured path to lasting recovery. By targeting the underlying causes through a combination of tailored exercises, hands-on treatment, and expert guidance, physiotherapy helps you regain strength, mobility, and confidence. Take the proactive step to consult a qualified professional to design a plan that gets you back to a pain-free life.

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Frequently Asked Questions

Does physiotherapy actually work for chronic knee pain like arthritis?

Yes, physiotherapy is highly effective for chronic knee pain, including osteoarthritis. Strong evidence and clinical studies show that tailored exercise programs and patient education significantly improve pain, stiffness, and overall function, often helping patients avoid or delay surgery (Verywell Health, 2024).

How many physiotherapy sessions will I need for my knee pain?

The number of sessions varies depending on the cause and severity of your knee pain. For many acute injuries or chronic conditions, physiotherapy typically involves an initial course of 6 to 12 sessions over several weeks, followed by an ongoing at-home exercise program. Your physiotherapist will assess your progress and adjust the plan.

Can I still exercise if my knee hurts?

In most cases, yes, but you must exercise intelligently. Your physiotherapist will teach you which movements to modify or avoid and prescribe specific low-impact exercises (like the Straight Leg Raise) that strengthen the supporting muscles without aggravating the joint. Complete rest can sometimes lead to stiffness, making controlled movement essential for healing.

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References

Mayo Clinic. (2023). Knee pain - Symptoms and causes.
NHS. (2024). Knee pain.
Verywell Health. (2024). Physical Therapy Techniques for Knee Pain Relief.
WebMD. (2025). Top Exercises for Knee Pain.
MaxAtHome. (2025). Physiotherapy for Knee Pain At Home: Benefits, Types, and What to Expect.
British Columbia Medical Journal (BCMJ). (2024). Physiotherapy and knee osteoarthritis.
Frontiers in Physiology. (2022). Physical therapy as a promising treatment for osteoarthritis: A narrative review.

About the Reviewer

Ken Hong is a Band 6 Physiotherapist working within the Manchester NHS across both ward and community settings. He holds a BSc in Sport and Exercise Science and an MSc in Physiotherapy (Pre-registration) from the University of Birmingham. Ken has strong clinical experience in assessing, diagnosing and treating a wide range of musculoskeletal and post-operative conditions. His background in exercise science enhances his ability to design effective, evidence-based rehabilitation programmes that improve mobility, strength and overall recovery.