woman holding knee

Physio Exercises for Knee

When you need physio exercises for knee pain and strengthening, the health professionals at North West Physio are here to help.

Our latest blog explores a number of exercises which may be suitable for those experiencing knee discomfort – some of which can even be tolerated by people with arthritis and help increase muscle strength around the joint and help maintain mobility.

We also take a look at exercises to avoid if you’re experiencing any knee concerns. 

Keep reading to learn more, or make an appointment with one of our trusted physios for hands-on therapy.  

How Does Physiotherapy Help People Experiencing Knee Pain?

Physiotherapy is beneficial to those experiencing knee pain, as the cause of the pain can be diagnosed and a treatment plan formulated.  

Depending on the cause of the pain, treatment may include:

  • Hands-on therapy to relieve muscle tightness, joint stiffness, pain and swelling, and
  • Exercises to support and protect the knee, and prevent re-injury.

Physiotherapy Exercise for Knee Pain

Before starting any exercise program, it’s vital to consult a health professional first.  

There are many exercises that can be done for knee pain depending on the condition and the cause of the pain.

Some very basic exercises include:

  1. Straight leg raises: These are done by lying flat on your back. Keep one leg straight and bend the other at the knee. Lift the straight leg without bending your knee. Stop when leg is about 30 centimetres off the floor and hold for up to 5 seconds. 
  2. Knee extensions over a rolled towel: Lie on your back with one leg bent, and the other propped up just above the knee with a towel. Lift your heel up off the ground or mat, and push your thigh into the towel for 10  seconds. 
  3. Bridges: Lie flat on your back with your knees bent and your arms laid out beside your body. Lift your bottom off the ground until it is 10 cm off the bed, but keep your feet shoulders and arms on the ground. Hold for  10 seconds.
  4. Clamshell: Lie on your side, with your head resting on your arm your knees bent at a right angle. Your feet and hips should be stacked.  Raise the knee on top towards the ceiling, while keeping the bottom one on the floor. Hold for 5 seconds and repeat 10 times. 

Knee Exercises for Arthritis 

The above exercises are all well tolerated by people with arthritis as they are non-weight bearing and relatively easy. 

Once these basic exercises are no longer challenging, there are plenty of other exercises that people with arthritis can do to increase the strength of the muscles around their knee, improve their flexibility and maintain their general fitness.

Some of these other exercises include squats, bike riding and swimming.

Knee Pain: Exercises to Avoid

Most people with knee pain find that higher impact exercises, like running and jumping, can worsen their symptoms. 

This isn’t to say that these exercises should never be done. However, it is important to work with a physiotherapist to ensure that the appropriate amount of strength and support is available for the knee before increasing the amount of impact involved in an exercise regime.

Physio Exercises for Knee

For personalised advice and information about physio exercises for knee conditions and discomfort, visit our team of physiotherapists at one of our Brisbane northside locations today.

North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With four clinics across North Brisbane; Everton ParkKeperra, Eatons Hill and Nundah our aim is to provide holistic healthcare solution to suit your specific lifestyle. 

Our services include Physiotherapy, Sports PhysioHydrotherapyPilates, PodiatryDry NeedlingMassageWomens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics. 

Appointments available 6am – 7:30pm Monday to Friday, and 8am – 12:30pm on Saturdays. Book online here or call us on 07 3353 4111.