Description

Physiotherapy for knee pain is one of the most effective non-surgical ways to treat and manage issues like arthritis, ligament injuries, patellofemoral pain, meniscus tears, and general overuse or muscle imbalance. A structured physiotherapy routine can reduce pain, improve strength, and prevent recurrence. 🧠 Common Causes of Knee Pain Condition Description Osteoarthritis Wear-and-tear of cartilage causing joint stiffness Patellofemoral Pain Syndrome (Runner’s Knee) Pain around kneecap Meniscus Injury Cartilage tear causing locking or swelling Ligament Injuries (ACL, MCL) Often from sports or trauma Tendinitis (Jumper’s Knee) Inflammation of patellar or quadriceps tendon Muscle imbalance or weakness Often causes tracking issues or instability 🎯 Goals of Physiotherapy for Knee Pain Reduce pain and inflammation Restore range of motion Strengthen quadriceps, hamstrings, glutes Improve joint stability and balance Re-educate movement patterns to prevent recurrence 🏡 Home-Based Physiotherapy for Knee Pain 🔹 Phase 1: Pain Reduction & Mobility 1. Quad Sets Sit or lie with leg extended. Tighten thigh muscles to press knee down into floor. Hold 5–10 sec. Reps: 10–15 2. Heel Slides Lie on your back, slide heel toward buttocks. Flex and extend knee gently. Reps: 10–15 3. Straight Leg Raise Lie down, one leg bent, the other straight. Lift the straight leg 6–12 inches. Hold 5 sec, lower slowly. Reps: 10–12 per leg 🔹 Phase 2: Strengthening & Balance 4. Bridges Strengthens glutes and core (reduces knee strain) Lie on back, knees bent. Lift hips, hold for 5 sec, lower. Reps: 10–15 5. Mini Squats (Wall or chair-supported) Stand with feet shoulder-width apart. Bend knees slightly, no more than 45°. Keep knees aligned over toes. Reps: 10–12 6. Step-Ups Use a low step or stair. Step up with affected leg, then down. Use support if needed. Reps: 10–15 7. TheraBand Knee Extension Anchor band behind you. Extend leg forward against resistance. Helps strengthen quadriceps. Reps: 10–12 🔹 Phase 3: Flexibility & Joint Care 8. Hamstring Stretch Sit on floor or chair, straighten one leg. Lean forward slightly until stretch is felt. Hold: 20–30 sec Reps: 2–3 per leg 9. Calf Stretch Stand facing a wall. Step one foot back, press heel down. Hold: 20–30 sec Reps: 2–3 per leg 🕒 Sample Daily Routine (20–30 minutes) Time Activity 5 min Warm-up: Heel slides + quad sets 10 min Strength: SLR, bridges, mini squats 5 min Step-ups or band extensions 5–10 min Stretching: hamstring + calf stretch Optional Ice for 10–15 min after exercise 🛠️ Optional Tools for Knee Therapy Ice pack or heat pad (pain relief) TheraBand for resistance Knee brace or patella support (if unstable) Foam roller for IT band/glute tightness TENS unit for pain relief 🚨 When to Seek Help Severe or worsening swelling Knee locks or gives out Inability to fully straighten or bend the knee Pain that doesn’t improve after 2–3 weeks of exercises 📥 Want a Custom Plan? Would you like: A printable PDF of these exercises? A 7-day home physiotherapy plan based on arthritis, ACL rehab, or patellar pain? Guidance for post-surgery rehab (e.g., TKR, arthroscopy)? Let me know your specific diagnosis or symptoms, and I’ll tailor a plan just for you.