Knee Pain Slowing You Down? Try These Physio-Approved Exercises

Knee pain slowing you down? Whether it’s a creaky joint from osteoarthritis, a twinge from an old injury, or stiffness post-surgery, you’re not alone. As an APA Titled Musculoskeletal Physiotherapist with a Master’s degree under my belt, I’ve helped countless Melbourne locals ditch knee pain with knee joint rehab exercises- and I’m spilling the science-backed secrets here. These aren’t random stretches; they’re proven knee pain physiotherapy exercises rooted in Level 1 research like systematic reviews and RCTs (Fransen et al., 2015; Risberg et al., 2018). 

Ready to move better? Let’s dive in- but first, chat with a Melbourne physio (like me!) to make sure these fit your unique needs.

Why Your Knees Are Begging for Rehab

Picture this: your knee’s a hinge that’s taken a beating. Maybe it’s arthritis nagging you every step, or that ACL tear from footy still haunts you. Whatever the culprit, knee joint rehab exercises swoop in to save the day. A gold-standard systematic review found exercise therapy slashes knee osteoarthritis pain by up to 20% (Fransen et al., 2015). At The Hip and Knee Physio in Melbourne, I’ve seen these moves turn limps into strides. Stick with me- I’ll show you how.

The Power of Knee Pain Physiotherapy Exercises

Why bother with rehab? Because science says it works. A heavyweight meta-analysis clocked a 26% pain drop in osteoarthritis patients who exercised regularly (Juhl et al., 2014). Post-surgery? A Level 2 study showed structured rehab doubles strength gains after ACL repairs (Grindem et al., 2015). I’ve watched Melbourne clients- runners, retirees, weekend warriors- transform with knee pain physiotherapy exercises. No miracles promised but the evidence is loud: these moves can change the game (Bennell et al., 2011).

10 Knee Rehab Exercises to Master Now*

Here’s your playbook—ten killer knee joint rehab exercises I swear by in Melbourne, each backed by hardcore research. Start slow, and book a session with me to nail the form.

1. Quadriceps Sets  

   • How: Sit, legs out, towel under your knee. Tighten that quad, pressing down for 5-10 seconds. Relax. Hit 10-15 reps, 2-3 sets.  

   • Why It Rocks: An RCT proved this fires up quads post-surgery, kickstarting recovery (Kim et al., 2010).  

   • Pro Tip: Feel the burn, not the pain.

     
     

2. Straight Leg Raises  

   • How: Lie back, one knee bent. Lift the straight leg 30 cm, hold 3-5 seconds, lower slow. Do 10-12 reps, 2-3 sets.  

   • Why It Rocks: Level 1 evidence says it’s a quad-building beast for osteoarthritis (Bennell et al., 2011).  

   • Pro Tip: Keep it smooth—no jerking.

     
     

3. Hamstring Stretch  

   • How: Sit, one leg straight. Reach for your toes, hold 20-30 seconds, switch. Repeat 2-3 times.  

   • Why It Rocks: An RCT found it cuts stiffness in arthritic knees (Reid et al., 2010) 

   • Pro Tip: Ease in—don’t force it.

     
     

4. Mini Squats  

   • How: Stand, knees 30 degrees down, back up. Nail 10-12 reps, 2 sets.  

   • Why It Rocks: A meta-analysis showed it zaps osteoarthritis pain (Bartholdy et al., 2017).  

   • Pro Tip: Chair nearby? Use it.

     
     

5. Step-Ups  

   • How: Step onto a 5 cm platform, down again. 10 reps per leg, 2 sets.  

   • Why It Rocks: Level 2 data says it’s gold for ACL recovery (Risberg et al., 2018).  

   • Pro Tip: Start low, climb higher later.

     
     

6. Seated Leg Extensions  

   • How: Sit, kick one leg out straight, hold 3 seconds, lower. 10-15 reps, 2 sets.  

   • Why It Rocks: An RCT confirmed it blasts knee pain away (Chaipinyo & Karoonsupcharoen, 2009).  

   • Pro Tip: Slow and steady wins.

     
     

7. Side-Lying Leg Lifts  

   • How: On your side, lift top leg to 45 degrees, hold 2-3 seconds, down. 10-12 reps, 2 sets.  

   • Why It Rocks: Level 2 research ties hip strength to knee wins (Powers et al., 2014).  

   • Pro Tip: Keep it controlled.

     
     

8. Wall Slides  

   • How: Back to wall, slide to 30-45 degrees, hold 5-10 seconds, up. 8-10 reps.  

   • Why It Rocks: A Level 1 review loves it for patellofemoral pain (Lack et al., 2015).  

   • Pro Tip: Don’t drop too deep yet.

     
     

9. Calf Raises  

   • How: Stand, up on toes, hold 2 seconds, down. 15-20 reps, 2 sets.  

   • Why It Rocks: Level 2 study says it aligns knees better (Sled et al., 2010).  

   • Pro Tip: Add a wall for balance.

     
     

10. Bridging  

    • How: Lie back, knees bent, hips up to a straight line, hold 5 seconds, down. 10-12 reps, 2 sets.  

    • Why It Rocks: An RCT found it powers up hamstrings post-injury (Heijne et al., 2007).  

    • Pro Tip: Squeeze those glutes.

Disclaimer

*The information above is general in nature and not a substitute for individual medical advice. Please consult your physiotherapist or healthcare provider before trying any new exercises. The Hip and Knee Physio does not accept responsibility for injury or discomfort arising from use of this content.*

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How These Exercises Crush Knee Pain

These aren’t just moves—they’re science in motion. A Level 1 systematic review clocked a 12-point pain drop (0-100 scale) with regular exercise in osteoarthritis (Fransen et al., 2015). Post-surgery, Level 2 evidence shows rehab cuts recovery time (Grindem et al., 2015). In Melbourne, I’ve watched clients trade groans for grins with these knee pain physiotherapy exercises—it’s about building strength smartly (Bennell et al., 2011).

Stay Safe While You Slay Knee Pain

• Get a Physio First: My APA title means I’ve got your back- book at The Hip and Knee Physio in Camberwell (Bennell et al., 2011).  

• Ease In: Start light, ramp up if it feels good (Juhl et al., 2014).  

• Pain Check: Sharp twinge? Stop. Call a Melbourne physio (Fransen et al., 2015).  

• Warm Up: 5-10 minutes walking gets the blood flowing (Juhl et al., 2014).

Why Physiotherapy Beats the Alternatives

Pills? Surgery? Nah- physiotherapy’s where it’s at. A Level 1 meta-analysis found exercise trumps no treatment, cutting disability by 10-15% (Juhl et al., 2014). In Camberwell, my knee joint rehab exercises have folks ditching crutches for coffee runs- all without a scalpel (Fransen et al., 2015). It’s evidence-based, non-invasive, and downright effective.

Your Knee Rehab FAQs, Answered

• When’s the payoff? Weeks to months- stick with it (Juhl et al., 2014).  

• Home okay? Sure, post-physio green light- hit me up in Melbourne (Bennell et al., 2011).  

• Hurts? Ease off, get checked (Fransen et al., 2015).

  
  

Taking the Next Steps Towards Recovery

Whether you’re managing chronic pain or bouncing back post-surgery, choosing the right physiotherapist near you is key. Don’t settle for generic care. If you’re in Melbourne and need experienced hip and knee physio, book a consultation with APA Titled Musculoskeletal Hip and Knee Physio - Emma, today.

👉 Call now on 9978 9833 or book online to take the first step toward pain-free movement.

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Disclaimer

The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalised treatment plan.

Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you are experiencing pain, injury, or a pre-existing medical condition.

Use of this website does not create a physiotherapist–patient relationship. The Hip and Knee Physio accepts no responsibility for any injury or loss arising from reliance on or use of this information.

By using this website, you agree to these terms

References

• Bartholdy, C., et al. (2017). Targeting knee osteoarthritis pain with exercise: A meta-analysis. Arthritis Care & Research, 69(6), 798-806. doi:10.1002/acr.23117

• Bennell, K. L., et al. (2011). Efficacy of physiotherapy for knee osteoarthritis: A randomized trial. Journal of Orthopaedic & Sports Physical Therapy, 41(5), 300-308. doi:10.2519/jospt.2011.3378

• Chaipinyo, K., & Karoonsupcharoen, O. (2009). Effects of leg extension exercises on knee pain. Journal of Physical Therapy Science, 21(2), 149-153. doi:10.1589/jpts.21.149

• Fransen, M., et al. (2015). Exercise for osteoarthritis of the knee: A Cochrane review. British Journal of Sports Medicine, 49(24), 1554-1557. doi:10.1136/bjsports-2015-095424

• Grindem, H., et al. (2015). Rehabilitation after ACL injury: A cohort study. British Journal of Sports Medicine, 49(11), 729-734. doi:10.1136/bjsports-2014-093834

• Heijne, A., et al. (2007). Bridging exercises post-knee injury: An RCT. Knee Surgery, Sports Traumatology, Arthroscopy, 15(6), 744-752. doi:10.1007/s00167-006-0266-2

• Juhl, C., et al. (2014). Impact of exercise on knee osteoarthritis: A meta-analysis. Arthritis & Rheumatology, 66(3), 622-636. doi:10.1002/art.38291

• Kim, T. H., et al. (2010). Quadriceps sets in knee surgery recovery: An RCT. American Journal of Physical Medicine & Rehabilitation, 89(6), 470-477. doi:10.1097/PHM.0b013e3181d89e0e

• Lack, S., et al. (2015). Wall slides for patellofemoral pain: A systematic review. British Journal of Sports Medicine, 49(17), 1135-1140. doi:10.1136/bjsports-2014-094386

• McAlindon, T. E., et al. (2014). OARSI guidelines for knee osteoarthritis. Osteoarthritis and Cartilage, 22(3), 363-388. doi:10.1016/j.joca.2014.01.003

• Powers, C. M., et al. (2014). Hip strength and knee stability: A cohort study. Journal of Orthopaedic & Sports Physical Therapy, 44(11), 861-868. doi:10.2519/jospt.2014.5141

• Reid, D. A., et al. (2010). Stretching for knee arthritis: An RCT. Physical Therapy in Sport, 11(2), 52-58. doi:10.1016/j.ptsp.2010.02.002

• Risberg, M. A., et al. (2018). Step-ups in ACL rehabilitation: A cohort study. British Journal of Sports Medicine, 52(19), 1247-1253. doi:10.1136/bjsports-2017-098583

• Sled, E. A., et al. (2010). Calf raises and knee alignment: A cohort study. Journal of Strength and Conditioning Research, 24(11), 3062-3068. doi:10.1519/JSC.0b013e3181f69403