Video exercises for knee pain

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Our videos have been provided courtesy of Physiotec. The creators of innovative and adaptable exercise software for physiotherapists. 

We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime.  If any of these exercises worsen your pain, please seek urgent medical advice.

Hamstring stretch

  • Sit on the edge of a table with your feet hanging and your back in a neutral position (you can do it on a chair with your feet resting on the floor if it's impossible to sit higher).
  • Place your hands on your lower back and straighten one leg without letting your lower back slouch.
  • If you can straighten your leg completely without pain, you can then pull your toes toward you until you feel a gentle stretch.
  • Hold the stretch for the prescribed time, return to the initial position and repeat with the other leg.
  • Make sure your back stays slightly arched at all times.

Isometric straight leg hold

  • Lying on your back with one leg flexed and the other extended, lift your heel off the ground (keeping your knee in extension). Lift your heel 10-15cm and hold following the recommendations.
  • Do not arch the lower back while you lift your leg.

Isometric knee flex./ext. 45°

  • Sit at the edge of a bed/chair with your ankle crossed. Bend your knees 45 degrees.
  • Try to extend the bottom leg and bend the top leg by pushing your ankles together as much as you can without moving.
  • Relax and repeat the exercise crossing your ankle the opposite way.

Sit to stand

  • Sit on a chair that has been placed against the wall to prevent slipping. Place your feet wide, keeping your heels in contact with the floor.
  • Lean forward from the hips while keeping your chest raised. As you continue to lean forward, press through your heels until you start to rise to a standing position.
  • Reach backwards with your hips and slowly lower yourself back to a sitting position on the chair. Your weight should remain over your heels for both feet.

Heel step up

  • Stand behind a step (approx 12-18"). Step up, bringing the other foot to touch before stepping back down to floor. Do not shift weight to the opposite leg. Repeat for the required sets and reps. Perform bilaterally. Do not let the knee go past the toes.

Step up and down

  • Stand in front of a set of stairs.
  • Place one foot on the bottom step.
  • Bring the other foot on the step.
  • Lower the first foot back on the floor then the other.
  • The sequence should go like this: right up, left up, right down, left down.
  • Switch the feet and repeat once the repetitions are done.

Partial squat

  • Stand in front of a counter and hold onto the countertop.
  • While maintaining your back straight and your hips above the level of your knees, slowly lower your body into a semi-squat position without leaning forward and keeping your heels in contact with the ground at all times.
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