Physiotherapy Exercises for Knee Pain – Easy Moves for All Ages

July 3, 2025

Top 7 Physiotherapy Exercises for Knee Pain 🦵💪 | Velocity Fitness Clinic, Delhi

Physiotherapy Exercises for Knee Pain – Easy Moves for All Ages, By Dr. Rajiv Mehta – Senior Physiotherapist, Velocity Fitness Clinic

🧠 Introduction: Why Does Knee Pain Happen?

Knee pain is something many people experience—from school kids who fall during sports to grandparents who find it hard to get up from bed. It can be sharp, dull, or just plain annoying. But the good news is this:

✅ You can reduce knee pain naturally through simple exercises!

At Velocity Fitness Clinic in Delhi, Dr. Rajiv Mehta and his team help people of all ages get back to walking, dancing, and playing—without pain. This guide shares 7 easy physiotherapy exercises that can help relieve your knee pain at home, step by step.

📌 Who Is This Blog For? Physiotherapy Exercises for Knee Pain

• ✅ Kids (10 years+) with sports injuries

• ✅ Adults who sit long hours at work

• ✅ Seniors with arthritis or weak knees

• ✅ Anyone who wants strong, pain-free knees

• ✅ Caregivers looking after family members

This blog is written in super simple language, so everyone from a 10-year-old child to a 65-year-old adult can understand and follow it easily.

🔥 Let’s Understand the Knee – A Quick Peek Inside Physiotherapy Exercises for Knee Pain

Your knee works like a hinge door. It opens and closes when you walk, run, or sit. The knee joint is made of:

• Bones 🦴 – Thigh bone (femur), shin bone (tibia), kneecap (patella)

• Muscles 💪 – Front thigh (quadriceps), back thigh (hamstrings), calf

• Cartilage 🧽 – Soft padding between bones

• Ligaments & Tendons – Strong ropes that hold everything together

When one part gets tight, weak, or hurt, the knee feels pain. That’s where physiotherapy helps!

🟢 Top 7 Physiotherapy Exercises for Knee Pain You Can Do at Home

These exercises are safe, easy, and don’t need a gym. Just use a mat, towel, chair, or wall.

1️⃣ QUAD SETS – “Wake Up Your Knee Muscle!” 🟡

✅ What it does:

Strengthens the front thigh muscle (quadriceps) without bending the knee.

✅ How to do it:

1. Sit on a flat bed or floor with your legs stretched out.

2. Press the back of your knee down into the floor.

3. Hold the squeeze for 5 seconds.

4. Relax for 5 seconds.

5. Repeat.

📊 Reps:

15 times × 3 sets

🧠 Dr. Mehta’s Tip:

Put a small towel roll under your knee—it helps give feedback!

2️⃣ STRAIGHT LEG RAISE – “Lift & Strengthen” 🚀

✅ What it does:

Builds your quadriceps without putting pressure on your knee joint.

✅ How to do it:

1. Lie on your back.

2. One leg bent, other leg straight.

3. Tighten thigh muscles of straight leg.

4. Lift it up slowly until both knees are at the same height.

5. Hold for 3 seconds, then lower slowly.

📊 Reps:

10–15 reps × 3 sets

🧠 Dr. Mehta’s Tip:

Imagine your leg is a rocket ready to launch. Keep it straight and controlled!

3️⃣ HEEL SLIDES – “Glide & Stretch” 🧊

✅ What it does:

Improves range of motion—great for stiff or recovering knees.

✅ How to do it:

1. Lie down with legs straight.

2. Slide your heel slowly toward your bottom.

3. Bend your knee as much as you can, then slide back.

📊 Reps:

15 reps × 3 sets

🧠 Dr. Mehta’s Tip:

Use a sock or plastic bag under the heel for easy sliding on the floor.

4️⃣ HAMSTRING CURLS – “Back Power!” 🔙

✅ What it does:

Strengthens back thigh muscles that help balance the knee.

✅ How to do it:

1. Stand behind a chair. Hold it for balance.

2. Bend your knee to lift your heel towards your bottom.

3. Hold 2 seconds, then lower.

📊 Reps:

10–15 reps × 3 sets

🧠 Dr. Mehta’s Tip:

Keep your knees close. Don’t swing your leg!

5️⃣ MINI SQUATS – “The Super Move!” 🧍

✅ What it does:

Builds strength in your thighs, hips, and knees together.

✅ How to do it:

1. Stand with your back against the wall.

2. Feet shoulder-width apart.

3. Slide down into a half-sitting position.

4. Hold for 5 seconds, then slide up.

📊 Reps:

10–12 reps × 3 sets

🧠 Dr. Mehta’s Tip:

Start with small squats. Don’t bend too much at first. Listen to your knees!

6️⃣ STEP-UPS – “Climb Like a Champion!” ⛰️

✅ What it does:

Improves knee control and leg strength. Mimics everyday movements like stairs.

✅ How to do it:

1. Use a low step (4–6 inches).

2. Step up with your affected leg.

3. Bring the other leg up.

4. Step back down, same leg first.

📊 Reps:

10 reps × 2 sets each leg

🧠 Dr. Mehta’s Tip:

Always keep your knee aligned with your second toe—don’t let it wobble!

7️⃣ CALF RAISES – “Springy Ankles, Happy Knees!” 🦘

✅ What it does:

Builds calf muscles to support the knee joint.

✅ How to do it:

1. Stand near a wall or chair for support.

2. Rise on your toes slowly.

3. Hold for 2–3 seconds, then lower.

📊 Reps:

15–20 reps × 3 sets

🧠 Dr. Mehta’s Tip:

Want a challenge? Try one-leg calf raises!

💡 Strengthen Weak Knees with Mini Squat Physiotherapy Exercise

Always finish with these 2 easy stretches:

➤ Quadriceps Stretch (Front Thigh)

• Stand, hold ankle, pull heel toward buttocks.

• Hold 20–30 seconds each side.

➤ Hamstring Stretch (Back Thigh)

• Sit with one leg straight, reach toward your foot.

• Hold 20–30 seconds each leg.

🟢 Your 8-Week Routine of Knee Pain Physiotherapy Exercises

🟢 When Should You See a Physiotherapist for Knee Pain?

Sometimes, home exercises aren’t enough. Come to us if:

• Your pain gets worse

• Your knee swells or locks

• You feel numbness or instability

• You had a surgery or serious injury

📍 We’re at multiple branches in Delhi—Pitampura, Rajouri Garden, Rohini & more.

📞 Book a session with Dr. Rajiv Mehta: +91-9810559086
🌐 Visit: Dr. Rajiv Mehta

🟢 Benefits of Doing Knee Strengthening Exercises Daily

At Velocity Fitness Clinic, we’re not just treating pain—we’re helping you get your life back. Here’s why Lakhs trust us every year in Delhi:

🧑‍⚕️ Led by Trusted Expert – Dr. Rajiv Mehta

With over 25 years of hands-on experience, Dr. Rajiv has treated more than 3,50000+ happy patients across Delhi. He listens with heart and treats with science.

✅ Child-Friendly to Senior-Safe

Whether you’re 10 or 65+, our exercises are easy to follow, safe to do, and designed for real life—like walking, climbing stairs, or sitting cross-legged.

✅ Personalized Plans

No two knees are the same! We create a custom routine based on your age, lifestyle, and pain level.

✅ Home Visit Services

Can’t travel? We’ll come to you! Get quality physiotherapy at home across Delhi with our trained experts.

💬 Real Patient Story

“I couldn’t climb stairs or sit cross-legged. But after 4 weeks of guided physio at Velocity, I feel lighter, stronger & more mobile!”
— Ritu Arora, 45, Delhi

🏁 Final Thoughts Physiotherapy Exercises for Knee Pain

Knee pain doesn’t have to stop your life. Whether you’re a young student, office worker, or senior citizen, your body is capable of healing itself—with the right moves and right mindset. 💖

Start slow. Stay consistent. And never give up on your body. 🌟

🟢 Safe & Effective Home Physiotherapy Exercises for Painful Knees

Book your first physiotherapy assessment with Dr. Rajiv Mehta at Velocity Fitness Clinic!

🗓️ Slots filling fast! Use code KNEEJOY when booking.

📞 Call or WhatsApp: http://wa.me/919810559086
📍 Locations: Velocity Fitness Clinic FP-18A Pitampura Delhi – 110088
🌐 Website: www.physiotherapistdelhi.in