Knee pain can make walking, bending, or climbing stairs uncomfortable. It is commonly caused by weak muscles, arthritis, past injuries, or joint damage. While home remedies like ice packs or heat may provide temporary relief, they often arenāt enough for long-term improvement.
Physiotherapy for knee pain is a safe and effective solution. Simple exercises like quadriceps sets, straight leg raises, glute bridges, calf stretches, and hamstring stretches strengthen the knee, improve flexibility, and reduce discomfort. Practicing these exercises regularly can help you move more comfortably and prevent future knee problems.
Knee pain is very common in older people. As we grow older, our joints become stiff and less flexible. This is because the fluid inside the joints, which helps them move smoothly, starts to dry up. When that happens, the bones and joints rub against each other and cause pain. The muscles around the knees may also get weak. Sometimes, the bones become fragile and break easily, and healing takes longer.
There are many reasons why knee pain happens in older adults. Some of the most common causes include:
Osteoarthritis or arthritis (joint pain that comes with age)
Old injuries that did not heal properly
Tears in ligaments around the knee
Past bone fractures
Sitting too long in tight or bent positions
Kneeling for long periods
Knee injuries from falls or bumps
Infections in the joints
Types of arthritis, like gout or pseudogout
Gout is a type of arthritis. It happens when uric acid, a waste product in the body, builds up in the joints. This makes the knee swollen, red, and very painful.
If you’re feeling these symptoms often, physiotherapy for knee pain can help. It reduces swelling, strengthens weak muscles, and brings back easy movement.
Knee pain feels different for everyone. It depends on what caused the problem and where the pain is. Some people feel pain on the front of the knee, others on the side or inside the joint. But many signs are the same for most people.
Here are the most common symptoms of knee pain:
Swelling and stiffness in the knee
Redness and pain when touched
A cracking or popping sound when moving the knee
Weakness in the leg muscles
Unsteady balance or feeling like the knee may āgive outā
Trouble standing up from a chair or getting up quickly
Hard to straighten the leg or knee fully
If you have any of these signs often, itās a good idea to talk to a doctor. Many people get better with physiotherapy for knee pain, which includes simple exercises to improve balance, strength, and movement.
Physiotherapy is one of the best ways to treat knee pain without using strong medicines or surgery. It helps by improving how your knee moves and feels. A trained physiotherapist looks at your pain, your posture, and how well your knee moves. Then they guide you through simple, safe exercises that help your knee become stronger, reduce swelling, and improve flexibility.
With regular practice, physiotherapy for knee pain can make daily activities easierālike walking, standing, or getting out of a chair. It also helps improve your balance and muscle strength, so your knees feel more stable. Physiotherapy can be done at home or in a clinic, and over time, it helps your knees work better and hurt less.
Also Read: Physiotherapy For Joint PainĀ Ā ;Ā Physiotherapy For Disc Burge Ā ;Ā Physiotherapy For Back Pain
Knee pain can limit mobility and affect daily life, but physiotherapy exercises for knee pain are a safe and effective solution. These exercises help strengthen the knee, improve blood circulation, and maintain long-term joint mobility. Doctors and physiotherapists often recommend them because they naturally support knee health without relying on strong medications or surgery.
The following exercises are especially helpful for those suffering from knee osteoarthritis, stiffness, or age-related weakness. They are ideal as home physiotherapy exercises for knee pain.
The quadriceps are the large muscles at the front of the thigh that provide knee stability and support. Weak quads can increase knee pain and make the joint feel unstable.
How to do it:
Lie flat on a bed with both legs relaxed.
Keep one knee straight and tighten your thigh muscles.
Hold for 5ā10 seconds, then relax.
Repeat 10ā15 times daily.
Benefits:
This is an effective knee strengthening exercise that improves joint support and helps reduce pain.
This exercise strengthens the muscles around the knee without putting extra pressure on the joint. It is especially useful when walking or climbing stairs is painful.
How to do it:
Lie flat on a bed.
Bend one knee while keeping the other leg straight.
Lift the straight leg 6ā8 inches off the bed and hold for 5 seconds.
Slowly lower it back down.
Benefits:
This is one of the simple exercises for weak knees and makes daily movement easier. Regular practice is a highly effective home physiotherapy exercise for knee pain.
Sometimes knee pain is caused by weak hips and glutes. Glute bridges provide indirect support to the knees and improve balance.
How to do it:
Lie on a mat with both knees bent and feet flat on the ground.
Slowly lift your hips into a bridge position.
Hold for 5ā10 seconds, then lower down.
Benefits:
This knee pain relief exercise strengthens hip and glute muscles, reducing pressure on the knee joint.
Tight calves can worsen knee pain and affect walking. Stretching improves flexibility and provides knee joint pain relief.
How to do it:
Stand facing a wall.
Place one leg forward (knee bent) and the other leg back (knee straight, heel on the ground).
Push gently against the wall until you feel a stretch in your calf.
Hold 15ā20 seconds, then switch legs.
Benefits:
This is a safe exercise for knee osteoarthritis, reduces stiffness, and improves blood circulation.
Tight hamstrings can make walking, bending, and other movements painful. Stretching them improves flexibility and smooths daily activities.
How to do it:
Sit on a chair and extend one leg straight.
Keep your back straight and lean forward slightly.
Hold the stretch for 15ā20 seconds and repeat on the other leg.
Benefits:
This is one of the daily exercises for knee joint pain that increases flexibility and reduces discomfort.
Perform all exercises slowly and in a controlled manner.
Stop immediately if pain increases.
Consult a physiotherapist if you have arthritis or a previous injury.
Consistency is key for long-term knee pain relief.
Knee pain can happen for many different reasons. Some people may have one type of problem, while others may have more than one. Here are the most common types of knee pain in older people:
Osteoarthritis: This happens when the smooth parts of your knee wear out. It causes pain, joint stiffness, and sometimes back pain too.
Arthritis: This is when the joints become swollen and painful. It can make it hard to move your knee and gets worse as you get older.
Rheumatoid Arthritis: A disease where the body attacks its own joints. It can cause pain in many parts of the body, not just the knee.
Gout: A kind of arthritis caused by too much uric acid in the body. It forms sharp crystals in the knee joint, which causes swelling and strong pain.
Pseudogout: Similar to gout, but it happens because of calcium crystals in the joint. It also causes pain and swelling.
Septic Arthritis: This happens when an infection gets into the joint. It causes fast damage and comes with fever and strong pain.
Torn Meniscus: A tear in the soft tissue inside your knee. It usually happens after a sudden twist. You may feel pain, swelling, or trouble moving your leg.
Iliotibial Band Syndrome: This happens when a band of tissue rubs against your thigh bone. It causes pain in your knee, leg, or hip, especially during movement.
If you’re feeling any of these types of knee pain, physiotherapy for knee pain can help. A physiotherapist can guide you with exercises made just for your knee condition.
aking care of your knees early can help you avoid pain later in life. Many people get knee pain because of past injuries or health problems, so itās important to stay careful and healthy every day.
Here are some easy tips to prevent knee pain:
Take care of injuries properly. Donāt ignore even small injuries.
Finish all treatments and take medicines for as long as the doctor says.
Eat healthy foods with enough protein. Drink lots of water and sleep well.
Keep a healthy weight by exercising and avoiding junk food.
Control blood sugar and blood pressure from an early age.
Do regular stretching, yoga, or walking to keep your joints active.
Quit smoking as it weakens bones and slows healing.
Try to avoid sudden movements that can cause knee injuries.
If you’re already facing joint issues, starting physiotherapy for knee pain early can stop the pain from getting worse and help your knees stay strong.
Knee pain can feel better with time, but for many people, the pain comes back if medicines are stopped too soon. Sometimes, if care is not taken properly, it can even lead to infections or worse pain. So, itās very important to follow your doctorās advice.
Each person heals differently, so itās always a good idea to talk to your doctor about your recovery plan. The good news is, about 90% of elderly people with knee or joint pain can return to their normal life with the right treatment.
Here are some simple home remedies and care tips to help with knee pain:
Compression Bandage: Wrapping the knee with a soft bandage can reduce swelling and give support. Special tapes used by professionals can also help.
Leg Elevation: Keep your leg raised on a pillow to reduce pressure on your knee.
Pain Relief Medicine: Some people use non-steroidal painkillers to reduce swelling and pain. (Always talk to a doctor first.)
Ice or Heat Therapy: Some people feel better with an ice pack, others with a warm towel. Both can help with pain and swelling. Always use a cloth between skin and the pack. Use for 15ā20 minutes.
Massage or Acupuncture: These may also help reduce pain, but should only be done by trained professionals.
If home care does not help enough, your doctor may suggest:
Corticosteroid Injections: These help make the knee move more smoothly. But follow-ups with the doctor are needed.
Physiotherapy for Knee Pain: This is one of the safest and best ways to heal. A physiotherapist will guide you with easy exercises that help reduce pain and make your knee strong again.
Physical therapy sessions must be done under professional care for best results.
Knee pain is common, especially in older adults or people with past injuries, weak muscles, or arthritis. Home remedies like ice packs, rest, or over-the-counter painkillers may provide temporary knee pain relief, but they do not fix the underlying cause. Relying only on these methods can make pain return, limit mobility, and affect daily activities like walking, climbing stairs, or standing for long periods.
Physiotherapy for knee pain is a safe, effective, and long-term solution. A trained physiotherapist identifies the root cause of your discomfort and creates a personalized treatment plan. This may include knee strengthening exercises, gentle stretches, manual therapy, and mobility improvement techniques. Regular physiotherapy not only reduces pain but also strengthens muscles around the knee, improves flexibility, restores joint movement, and prevents future injuries.
Sometimes, home remedies and rest may not be enough. It’s important to know when knee pain needs medical help. You should visit a doctor or physiotherapist for knee pain if:
Your knee pain lasts more than a few days
You feel pain while walking, climbing stairs, or standing
Your knee joint is swollen, red, or feels hot
You hear popping or clicking sounds in your knee
Your knee feels weak, like it may āgive outā or get stuck
Getting the right treatment at the right time can stop the pain from getting worse. Starting physiotherapy for knee pain early gives you a better chance of healing quickly and living pain-free.
Resolve360 is a promising online platform where one can receive treatment in the comfort of their own home.
Sick patients donāt need to worry about traveling long distances to get diagnosed.
The patients can save up time and can utilize that time to take care of themselves.
Live sessions are conducted so that the patients can have face-to-face interactions with their assigned doctors.
Building trust is really important. So, we always try our best to provide the maximum support to the patients to make them feel comfortable.
We always schedule the timings of the meetings based on the patientās preference. Rescheduling can also be done if there are any problems.
When a patient comes to our doctor, it becomes the responsibility of our doctor to give them a healthy life.
We guarantee that the doctors will never leave their patients.
The patients can openly talk about their problems, and we assure that the information will be between the patients and the doctors only.
Our doctors plan every step necessary for their patients, starting from planning out exercises to drafting their diet charts.
The doctors on the platform are extremely reliable and are certified professionals with experience.
It is a platform that provides solutions to every problem, starting with home remedies to prescribed medications.
The patientās trust is our confidence!
Disclaimer: The above-mentioned remedies and medicines; are over the counter medicines and are effective in most cases. It is advisable to contact your doctor before taking any medications.
Yes. Knee pain physiotherapy can reduce pain, improve knee joint movement, and strengthen muscles. Regular sessions with a physiotherapist help in faster recovery and long-term knee health.
The best physiotherapy includes strengthening exercises, gentle stretches, manual therapy, and sometimes heat or ice treatment. Targeted knee exercises help relieve pain and improve mobility.
At home, you can perform quadriceps sets, straight leg raises, and gentle knee stretches. Home physiotherapy is effective for mild pain, but always follow your physiotherapistās guidance to avoid injury.
The number of physiotherapy sessions depends on severity. Mild knee pain may require 6ā8 sessions, while chronic conditions might need 10ā15 sessions. Progress is monitored to adjust exercises.
Avoid high-impact exercises like running, jumping, deep squats, and movements causing sharp pain or swelling. Focus on safe knee exercises and consult your physiotherapist before trying new routines.
Dr. Nidhi
She has persuaded her bachelorās from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Dr. Nidhi
She has persuaded her bachelorās from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
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We are your doctorās first choice and trusted by 50,000+ patients.
We are your doctorās first choice and trusted by 50,000+ patients.
Resolve360 is great platform for online physiotherapy.
I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced to Resolve 360 by my oncologist.
Within a month (26 sessions) there was a considerable improvement. Sessions are very cost-effective and doctors are very kind and efficient.
Doctor David has been really great and helpful. I would highly recommend Resolve 360.
I took prenatal care program from Resolve 360. Dr. Preyrna was assigned to me and she has done commendable job. I did prenatal exercises under her supervision, she designed program according to my body need. With her help my pregnancy was healthy and I got good dilations at the time of delivery. I am blessed with a healthy baby girl and very happy with Resolve 360.
Best therapy sessions that too at home and timings are very flexible. I had a issue in my neck and lower back since almost 4 to 5 years, taken so many treatments and physio sessions. But all gave a temporary relief. Then my friend referred me this Resolve 360 in 2020, in starting i was hesitant as everything was online, but after taking almost 10 sessions i got much relief, and now i am almost free of pain. Thanks to the team of Resolve 360.
I had online Physiotherpy sessions by Prerana for my heel pain. ( Tendo Achilis Sprain).
Though virtual, it was more interactive.
She was very observant throughout the sessions, correcting me while doing the exercises and was assertive in her outlook.
I found her instructions and methodology very helpful. She is updated in her academic knowledge in the field of Physiotherpy. She clarified my doubts about the role of Laser and Ultrasound treatment quoting evidence based data. With my personal experience I agree with her opinion that these are more of placebo effect.
Physiotherpy though not a miracle treatment, is a compelling necessity to most of the musculoskeletal and neurological illnesses. It needs to be accepted as healthy way to live.
From being a couch potato with poor cardio respiratory system to reaching pre-athlete levels of fitness in a span of 3 months, my journey with Resolve360 and Dr.David (Physiotherapist) has been anything but magical!
About 3 to 4 months ago, my blood report showed very high bad cholesterol levels, I was low on stamina and had frequent breathing issues. My GP prescribed me cholesterol meds for a month but I felt that alone wouldnāt get me back in shape because I needed a major lifestyle overhaul.
Dr.David educated me about my condition in detail and where it could lead me to if I donāt take action in the long run. He put me on a balanced workout regime being easy with cardio workouts in the initial days and gradually upgraded it observing me closely. He also advises me on dietary choices and follows up frequently. During the initial days, my ears used to get blocked within 5 wall squats and I stop right away but now I do over 20 in one shot and hardly feel a thing. I used to lose balance and fall off over my face within 6 push-ups or 20 seconds of plank and now I do about 24 push-ups in one shot. My heart rate used to raise above 150 bpm doing jumping jacks or other cardio workout within 20-30 seconds. You wonāt believe I donāt do any of these cardio workouts without additional weights on my feet these days and my heart rate and recovery are as steady as they could get. I couldnāt run for over 2 min without stopping and gasping and now I cover about 4.6 km in 30 min and follow-up with a 20 min walk. Not convinced yet? My VO2 Max (I use an Apple Watch to measure this stat) was just about 33 while I started with Resolve360 and David. That reflects a very poor cardio respiratory fitness for a 34 year old. Itās 43.5 today ! Easily above average. Please read upon about VO2 Max and how it directly relates to cardio respiratory fitness so you get an accurate picture about my monumental progress in the last 3 months. Iāve been trying to get into a regular physical workout and balanced diet discipline since my 20s but Iād never been so motivated as Iām now. Give these guys a try. After all, the best investment you could ever make is on your health !
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Thank you so much Bery, glad you like it. Please fill the form available on this article page, or you can also reach out to our team on +91-8095 659 804, please call on this number.
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Please fill the form available on this article page, or you can also reach out to our team on +91-8095 659 804, please call on this number.
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