Introduction

After any knee problem, it's important to get movement and strength back. This supports tissue healing and will help you get moving again.

You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with. However, a gradual return to normal activities is the best way to get good short and long term results after a knee problem.

When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the knee.

If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help to keep you exercising.

How to tell if you're exercising at the right level

This guide can help you to understand if you're exercising at the right level. It'll also let you see how much pain or discomfort is acceptable.

It can be helpful to rate your pain out of 10 (0 being no pain 10 being the worst pain you have ever had), for example:

  • 0 to 3 - minimal pain
  • 4 to 5 - acceptable pain
  • 6 to 10 - excessive pain

Pain during exercise

Aim to keep your pain within a rating of 0 to 5. If your pain gets above this level, you can change the exercises by:

  • reducing the number of times you do a movement
  • reducing the speed of a movement
  • increasing rest time between movements

Pain after exercise

Exercise shouldn't make your existing knee pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised.

How many and how often

You should add exercises into your routine gradually to help your knee pain. 

Movement exercises

Repetitions are how often you do a single movement. When starting new exercises, it can be helpful to do 2 to 3 repetitions at a time.

It’s better to do small amounts throughout the day. For example, practise your repetitions every hour.

As this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days.

As you become able to do more repetitions, it can be helpful to break things up into sets. This means you could do more repetitions at a time but you'll do them less often throughout the day. For example:

  1. Do 8 repetitions.
  2. Rest for a minute.
  3. Repeat another set of 8 repetitions.
  4. Repeat this 2 to 3 times a day.

Over time you can try to increase the number of repetitions you do. You should aim for a maximum of 2 sets of 15.

Stretching exercises

The aim of a stretch is to hold a position for a longer period of time. Over time this can help to improve your range of movement. 

When doing the exercise you should be able to feel a gentle stretch. This shouldn't be sore or uncomfortable.

You should try to hold stretches for 20 to 30 seconds if possible.

Try to focus on doing sets of exercises. For example, do 2 to 3 sets of stretches. Aim to do this 2 to 3 times a day.

As you do more stretching you should feel your range of movement improve and you’ll be able to stretch further.

When to stop

Stop these exercises if they make your symptoms worse, or if they cause new pain.

If your knee pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Help and support

If your knee pain hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Lying knee bend

Before starting this exercise, find out:

You should do this exercise while lying down. A good place to do this exercise is on your bed.

Bending and straightening your knee is one repetition.

Instruction Key movement
With both knees straight, slowly bend your sore leg by sliding your foot along the floor or bed towards you as far as is comfortable.
Hold this position for 2 seconds before straightening your leg.

If you prefer, you can print these exercises to refer to while doing them.

Static quad strengthening

Before starting this exercise, find out:

You should do this exercise while lying down. A good place to do this exercise is on your bed.

Lifting and holding your leg once is one repetition.

Instruction Key movement
Tighten your thigh muscle and gently push the back of your knee into the bed.
Hold for 10 seconds and then relax your leg.

If you prefer, you can print these exercises to refer to while doing them.

Supported leg raise

Before starting this exercise, find out:

You should do this exercise while lying down. A good place to do this exercise is on your bed.

Lifting and holding your leg once is one repetition.

Instruction Key movement
Place a rolled up Yoga mat or blanket under your knees. Push your knee into the roll and straighten your knee as much as is comfortable.
Hold the position for 10 seconds and then relax.

If you prefer, you can print these exercises to refer to while doing them.

Lying leg raise

Before starting this exercise, find out:

You should do this exercise while lying down. A good place to do this exercise is on your bed.

Lifting and holding your leg once is one repetition.

Instruction Key movement
With one leg straight, and the other one bent, slowly lift the straight leg off of the surface below.
Hold this position for 5 seconds before returning your leg to the floor.

If you prefer, you can print these exercises to refer to while doing them.

Seated knee extension stretch

Before starting this exercise, find out:

You should do this exercise while sitting down.

You will need another chair to sit facing your body.

Instruction Key movement
Place your foot on the chair opposite. Gently push downwards and straighten your knee as much as is comfortable.
Aim to hold for up to 10 seconds. Release and then repeat.

If you prefer, you can print these exercises to refer to while doing them.

Last updated:
12 May 2022