Knee pain is one of the leading joint complaints, and it can affect anyone — from athletes to older adults to those who spend long hours on their feet. When your knees hurt, even simple tasks like climbing stairs, bending down, or getting out of a chair can feel difficult.
Fortunately, strengthening and stretching the right muscles often provides meaningful relief. Below, we’ll cover some physical therapist-recommended exercises you can do at home to support your knees and reduce pain.
Common Causes of Knee Pain
Before we go over the exercises to help knee pain, let’s first look at some of the causes that contribute to it, including:
- Arthritis, which wears down cartilage and causes stiffness
- Overuse injuries from repetitive activity or sports
- Weak supporting muscles that put strain on the joint
- Previous injuries, such as ligament or meniscus tears
When surrounding muscles are weak, the knees take on more stress than they should, increasing the risk of pain. If left untreated, this may limit mobility, reduce strength, and impact your ability to stay active.
Exercises to Try at Home
These simple exercises can strengthen the muscles around your knee and improve overall joint stability:
- Straight leg raises: Lie on your back, extend one leg, and slowly lift it a few inches off the ground. Hold briefly, then lower. This strengthens the quadriceps without putting weight on the knee.
- Wall sits: Lean against a wall with your knees bent at a 90-degree angle. Hold the position for 10–20 seconds to build endurance in your thighs and core.
- Calf raises: Stand with feet shoulder-width apart and slowly lift your heels off the ground. Strengthening calves improves ankle and knee stability.
- Step-ups: Use a low step or sturdy surface. Step up and down slowly to mimic daily activities and improve functional strength.
- Hamstring curls: Stand and bend one knee, bringing your heel toward your glutes. This strengthens the muscles along the back of the thigh.
If you incorporate these exercises into your daily routine, it will help manage pain, support daily movements, and even help prevent future knee injuries.
How to Exercise Safely with Knee Pain
To lower the risk of worsening pain, keep these safety tips in mind:
- Begin slowly and increase repetitions over time
- Avoid exercises that cause sharp or sudden pain
- Wear supportive shoes for stability and arch support
- Perform exercises on a flat, even surface
For those who notice mild soreness afterward, no need to worry. It is a completely normal response as your muscles adapt. At the same time, stop if pain becomes sharp, sudden, or increases significantly.
When to Avoid Exercise with Knee Pain
While movement is often helpful, there are times when exercise may not be safe. Hold off on knee exercises and seek medical advice if you notice:
- Sudden swelling that appears after an injury
- A popping sound or sensation at the time pain begins
- Severe instability, as if the knee may give out
- Inability to bear weight on the affected leg
- Sharp pain that does not ease with rest
It’s important to note that continuing to exercise through these symptoms may worsen the injury. In these situations, a physical therapist or primary care provider can determine whether imaging, bracing, or other treatments are needed before starting a strengthening program.
Other Helpful Strategies
Exercise is just one part of knee pain management. Other strategies include:
- Applying ice for 15–20 minutes after activity to reduce inflammation
- Maintaining a healthy weight to lessen stress on the knees
- Using supportive shoes or orthotics for better alignment
- Practicing proper movement mechanics to avoid unnecessary strain
- Choosing low-impact activities like swimming or cycling to stay active without overloading the joints
- Strengthening surrounding muscles (quads, hamstrings, hips) to support knee stability
Together, these adjustments can make a noticeable difference in knee comfort and function.
Physical Therapy for Knee Pain in Houston – Start Your Recovery at CLS Health
If knee pain persists for more than two weeks, limits your mobility, or interferes with your sleep, it may be time to consult a physical therapist. Our Houston physical therapy team specializes in personalized treatment plans designed to reduce pain, restore mobility, and strengthen your knees safely. Whether your pain is from injury, overuse, or arthritis, we provide targeted care including strengthening exercises, manual therapy, and bracing when needed.
Don’t let knee pain slow you down—schedule your appointment today and get expert physical therapy for knee pain in Webster.
