Knee exercises

Effective knee exercises fall into two categories: strengthening (building muscle support) and stretching (improving flexibility). Both matter for recovery.

Start with beginner exercises and progress over weeks as strength improves. The goal is to work muscles around the knee—quadriceps, hamstrings, glutes, calves—not the joint itself.

Stop any exercise that causes sharp pain. Mild discomfort or muscle fatigue is normal; sharp joint pain means you’ve gone too far.

Start here if you are new to knee exercise or returning after pain. These gentle movements build confidence and early strength without overloading the joint.

Once beginner exercises feel easy (after 2–3 weeks), progress to these. Strengthening is the main focus of knee recovery—strong muscles protect the joint and reduce pain.

Tight muscles pull the knee out of alignment. Stretching after exercise (when muscles are warm) improves flexibility and reduces pain. Hold each stretch 30 seconds, 2–3 times per muscle group.

Stiffness often comes from reduced movement or arthritis. Gentle, repeated bending and straightening helps. Start with small range and gradually increase as flexibility improves.

Sit in a chair and slowly bend and straighten your knee 15 times, once daily. Do the same lying on your back. Gentle movement is better than aggressive stretching.

Arthritis pain often improves with gentle, low-impact movement. Avoid high-impact activities like running or jumping; choose walking, cycling, or swimming instead.

Strengthening exercises are crucial for arthritis—stronger muscles absorb shock and reduce load on damaged cartilage. Start gentle and progress slowly. Pain that settles within 2 hours after exercise is usually fine; pain that gets worse the next day means you’ve overdone it.

After an acute injury, rest for the first few days, then gentle movement and exercises speed recovery. Your physiotherapist can guide progression based on how the knee feels.

Start with beginner exercises as swelling settles. Progress to strengthening as pain decreases. This gradual return to strength, over 6–12 weeks, rebuilds confidence and prevents re-injury.

Runners often have weak hips and glutes, which pulls the knee out of alignment. Hip and glute exercises prevent and treat runner’s knee.

See the running-specific page for exercises, but key ones are: clamshells, side-lying leg lifts, single-leg squats, and bridges. Do these 3–4 times per week on non-running days.

If running or impact activities trigger pain, try: walking, swimming, cycling, or water aerobics. These build fitness and strength without jarring the knee.

Swimming is especially good—water supports your weight while you exercise, reducing joint load. Return to higher-impact activities only once you have rebuilt strength and pain has settled.

Avoid exercises that cause sharp knee pain. High-impact activities (running, jumping, plyometrics) and deep squats or lunges are often too much too soon. Box jumps, burpees, and heavy leg presses should wait until pain is gone and strength is rebuilt.

If an exercise consistently triggers pain, either modify it (shallower squat, lower step) or skip it until your physiotherapist advises you are ready.

Gentle exercises can be done daily. Strengthening exercises work best with 1–2 rest days per week to allow recovery. Most people do 5–6 sessions per week of mixed gentle and strengthening work.

Consistency matters more than intensity. Daily 20-minute sessions beat occasional 60-minute sessions. Your muscles adapt and strengthen with regular stimulus over weeks.

Pain that gets worse during exercise or flares up the next day suggests you’ve overdone it. Back off and try gentler versions.

Sharp pain during exercise means stop immediately—sharp pain signals joint irritation. Muscle fatigue or soreness is normal; sharp pain is not. If pain consistently worsens despite gentle exercise, see your physiotherapist.