5 Physical Therapy Exercises to Reduce Knee Pain

5 Physical Therapy Exercises to Reduce Knee Pain

June 6, 2022

The knee is one of the body’s main joints and is very important for movement and mobility. At the same time, it is prone to injury and disorders that can result in pain or disability. Some people may feel pain after certain activities like walking, running, or climbing a flight of stairs.

The pain in the knee may be caused by several factors, such as illnesses, trauma from an injury, or excess weight of the body that it carries. Improper movements, weak muscles in the hips and legs, and stiffening of the knee are among the reasons for knee pain. These can limit your mobility and ability to do even the most basic life activities.

A qualified physical therapist can diagnose the source of the problem, as well as recommend the treatment plan to lessen your knee issues. What are the physical therapy exercises that a PT can recommend to reduce knee pain? Here are five ways:

Straight Leg Raises

To start, lie on your back straight with a pillow supporting your neck. Your arms should be lying at your side and aligned with your shoulders. Bend one knee while keeping the foot flat on the floor. Keep the other knee and leg straight then slowly raise and lift up. Hold then lower the leg down on its starting position. Then do the same for the other leg, raising it up while the other knee is bent with the foot flat. Make 3 sets of 10 repetitions on each leg daily, for 2-3 days per week.


Lie flat on your back straight, with both knees bent and feet flat on the floor. Align your feet, hips and knees with each other, with your arms relaxed on the side. Put a pillow under your head and neck. Then while tightening the muscles in your buttocks, gently lift your hips towards the ceiling, only putting much pressure that you can bear. Then, slowly lower down your hips flat on the floor. Repeat the same for 10 repetitions of 3 sets, done 2-3 days each week.


Lie on your side and place a pillow or towel to support your head and neck. Next, bring your knees closer to our chest, with your back remaining straight and your feet aligned with the body. Then, lift your top knee towards the ceiling, still keeping your feet together and your hips straight. Pause for 2-3 seconds, then slowly lower the knee back down. Do the same for the knee, turning on the other side. Make 3 sets per knee with 10 repetitions each and do this for 2-3 days weekly.

Hip Abduction

Lie on your side, with a pillow or towel to support your head and neck. Bend your bottom knee and straighten your top knee. Tighten the muscles of your top knee and leg, then lift up towards the ceiling, with your toes facing forward. Hold for 2-3 seconds, then lower back down slowly. Do the same on the other side, doing 10 repetitions, 3 sets per day, 2-3 times weekly.

Quadruped Hydrant

Get on all fours: your hands and knees. Bring your belly in towards your back and tighten your abdominal and back muscles. With the left knee still on the ground, lift the right knee out to the side. Try to keep your hip face down. Hold for a few seconds, then lower back down slowly. Do the same for the other side. Make 3 sets of 10 repetitions each per day, 2-3 days each week.

Do these exercises regularly to bring relief and reduce pain in your knee. Consult with a PT to diagnose your knee issues properly. Tribeca Physical Therapy has highly qualified physical therapists that can help you resolve your knee pain and restore proper function. Book an appointment with them today.

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