---
title: "Knee Pain Exercises at Home | Physiotherapist Advice"
description: "Eight simple, safe exercises for knee pain and knee arthritis that you can do at home, explained by an Ahmedabad physiotherapist with 10+ years of experience."
url: "https://drmeghnaoza.in/health-tips/knee-pain-exercises-at-home/"
---

Health tip · 7 min read

# 8 Safe Exercises for Knee Pain You Can Do at Home

![](https://drmeghnaoza.in/_astro/dr-meghna-physiotherapist-clinic-portrait.D4hGy7jH_Z2bkc6g.webp) 

 Written and reviewed by [Dr. Meghna Oza, B.PT](https://drmeghnaoza.in/about/) 

Published 7 October 2026\. Last reviewed 8 October 2026. 

 The best home exercises for knee pain strengthen the thigh and hip muscles and keep the knee moving. Simple moves like quadriceps sets, straight leg raises, sit to stand and step ups, done regularly for 6 to 12 weeks, can reduce pain and improve walking for many people with knee arthritis. 

![Illustration of a seated person with pain highlighted in the neck, back, shoulders and knees](https://drmeghnaoza.in/_astro/joint-pain-areas-illustration.D7ytr_uU_14Oyo8.webp) 

Knee pain is one of the most common reasons people in Ahmedabad visit me. Many of them have been told to “rest the knee”. For most types of knee pain, including knee osteoarthritis, the opposite is true. The right exercises are one of the most effective treatments we have.

In this article I share eight simple exercises that are safe for most people with knee pain. They need no gym and very little equipment. You can do them in your living room, on your bed or with a chair.

## Why exercise helps knee pain

Your knee joint is supported by strong muscles, especially the **quadriceps** at the front of the thigh, the **hamstrings** at the back, and the **hip muscles** on the side of your buttock. When these muscles are strong, they absorb load and protect the joint. When they are weak, more stress goes straight through the knee, and it hurts.

Pain itself often makes people move less. Moving less makes the muscles weaker, and weak muscles lead to more pain. Exercise breaks this cycle.

International guidelines from NICE in the United Kingdom recommend exercise as a core treatment for everyone with osteoarthritis, whatever their age or the severity of their X-ray. Exercise cannot change what the X-ray shows, but it can reduce pain and help you walk, climb stairs and get up from the floor more easily.

## Before you start

- **Warm up first.** Walk around the house for three to five minutes.
- **Go slowly.** Move in a smooth, controlled way. Do not jerk or bounce.
- **Breathe normally.** Do not hold your breath while you push.
- **Use the pain guide.** Mild discomfort (up to 3 out of 10) that settles within a few hours is acceptable. Sharp pain, or pain that is worse the next day, means you should do less.
- **Start small.** Begin with 5 to 8 repetitions and slowly build up to 10 to 15.

If you have had recent knee surgery, a recent injury or a very swollen knee, check with your physiotherapist or doctor before starting.

## 1\. Quadriceps sets (thigh tightening)

This is the gentlest place to start, and it is very useful when the knee is painful.

1. Sit or lie with your legs straight. Place a small rolled towel under the painful knee.
2. Tighten the muscle on the front of your thigh by pressing the back of your knee down into the towel.
3. Hold for 5 seconds, then relax.
4. Repeat 10 times.

You should see your kneecap move up slightly as the muscle tightens.

## 2\. Straight leg raise

1. Lie on your back. Bend the good knee with the foot flat on the bed.
2. Keep the painful leg straight and tighten the thigh muscle.
3. Lift the straight leg slowly until it is level with the other knee.
4. Hold for 3 seconds, then lower slowly.
5. Repeat 8 to 12 times.

Keep your lower back relaxed against the bed.

## 3\. Heel slides

This exercise helps the knee bend more easily.

1. Lie on your back or sit with your legs straight.
2. Slowly slide the heel of the painful leg towards your buttock, bending the knee as far as is comfortable.
3. Hold for 3 seconds, then slide it back.
4. Repeat 10 times.

A plastic bag under the heel can help it slide on a bed sheet.

## 4\. Seated knee extension

1. Sit upright on a firm chair with your feet on the floor.
2. Slowly straighten one knee until the leg is straight out in front of you.
3. Hold for 3 to 5 seconds, then lower slowly.
4. Repeat 10 times on each leg.

When this feels easy, you can add a light ankle weight, or tie a small bag of rice around the ankle.

## 5\. Sit to stand

This is one of the most useful exercises because it trains a movement you need every day.

1. Sit on a firm chair with arms, feet hip width apart.
2. Lean slightly forward and stand up, using your hands on the armrests only if you need to.
3. Sit down again slowly, with control.
4. Repeat 8 to 10 times.

As you get stronger, try a lower chair or stand up without using your hands.

## 6\. Side lying leg raise (hip strengthening)

Weak hip muscles often contribute to knee pain, so do not skip this one.

1. Lie on your side with the painful leg on top. Bend the bottom knee for balance.
2. Keep the top leg straight and slightly behind your body line.
3. Lift the top leg about 30 to 40 cm, keeping your toes pointing forward.
4. Lower slowly.
5. Repeat 10 times, then do the other side.

## 7\. Step ups

1. Stand facing the bottom step of a staircase, holding the rail.
2. Step up with the painful leg, then bring the other foot up.
3. Step down with the good leg first, then the painful leg.
4. Repeat 8 to 10 times.

Start with a low step. If your knee is very painful on stairs, practise this only after a few weeks of the earlier exercises.

## 8\. Calf raises

Strong calf muscles help with walking and balance.

1. Stand behind a chair or near a kitchen counter, holding on lightly.
2. Rise up onto your toes, lifting your heels off the floor.
3. Lower slowly.
4. Repeat 10 to 15 times.

## A simple weekly plan

| Week          | What to do                                             |
| ------------- | ------------------------------------------------------ |
| Weeks 1 to 2  | Exercises 1 to 4, once a day, 8 repetitions each       |
| Weeks 3 to 4  | Add exercises 5 and 6, increase to 10 repetitions      |
| Weeks 5 to 8  | Add exercises 7 and 8, aim for 2 sets of 10 to 15      |
| After 8 weeks | Keep going 3 to 5 days a week, and add regular walking |

Combine these exercises with daily walking at a comfortable pace. Even 10 to 15 minutes, built up slowly, makes a difference.

## Everyday tips for knee pain in Indian homes

- **Floor sitting and squatting:** during a painful phase, use a chair or low stool instead of sitting cross legged. You can work back towards floor sitting as your knee gets stronger.
- **Toilets:** a Western toilet or a toilet raiser reduces deep bending.
- **Stairs:** go up with the good leg first and come down with the painful leg first, holding the rail. A simple way to remember: “up with the good, down with the bad”.
- **Footwear:** choose cushioned, supportive footwear for walking, rather than flat slippers.
- **Weight:** if you are overweight, losing even a few kilograms reduces the load on your knees.
- **Heat or cold:** a warm pack can ease stiffness. A cold pack wrapped in a cloth can help after activity if the knee is swollen.

## Common mistakes to avoid

- Doing too much too soon, then stopping for a week because of pain
- Exercising only when the knee hurts, instead of building a regular habit
- Ignoring the hip muscles
- Holding your breath while straining
- Stopping completely as soon as the pain improves

## When to see a physiotherapist

Home exercises help many people, but a physiotherapist can do much more. I can find the exact cause of your pain, check how you walk and climb stairs, choose the right level of exercise for you, and add hands on treatment to ease pain while your strength builds.

You should book an assessment if:

- Your pain has not improved after two to three weeks of regular exercise
- You are not sure which exercises are safe for you
- Your knee feels weak, unstable or gives way
- You have been advised knee replacement surgery and want to try exercise first, or prepare well for surgery
- Knee pain is stopping you from walking, working or sleeping

## Warning signs that need a doctor

Please see a doctor promptly if you notice:

- A hot, red and very swollen knee, especially with fever
- You cannot put any weight on the leg after a fall or twist
- The knee locks and will not straighten
- A painful, swollen calf, which can be a sign of a blood clot
- Severe pain at night that does not ease with rest or position changes

## The bottom line

Regular, gradual exercise is one of the most powerful tools for managing knee pain. Start gently, be consistent, and build up over weeks. If you are in Ahmedabad and would like a personal plan, I can see you at my practice in Chandranagar, visit you at home, or guide you through an online session.

## Frequently asked questions

How many times a day should I do knee exercises? 

Most people do well with one session a day, or one session on most days of the week. Quality matters more than quantity. Start with fewer repetitions and build up slowly as your knee allows.

Is it normal for my knee to hurt during exercises? 

Mild discomfort that settles within a few hours is usually acceptable. If pain is sharp, severe, or still worse the next morning, reduce the amount you are doing and seek advice.

Can exercise make knee arthritis worse? 

The right exercise does not damage an arthritic knee. In fact, guidelines recommend exercise as a core treatment for osteoarthritis. The key is to start at the right level and build up gradually.

How long before I notice results? 

Many people feel some benefit within a few weeks, but strength takes time to build. Give a regular routine at least 6 to 12 weeks before judging how well it works.

## How I can help

- [ Joint Pain Physiotherapy Physiotherapy for knee, arthritis, shoulder and hip pain in Chandranagar, Ahmedabad. Exercise based care to ease pain and keep you walking. Home visits too. ](https://drmeghnaoza.in/treatments/joint-pain-physiotherapy/)

## Related conditions

- [ Knee Pain ](https://drmeghnaoza.in/conditions/knee-pain/)

## Read next

- [ Physiotherapy or Surgery for Knee Pain: What Should You Try First? Should you have knee surgery or try physiotherapy first? An Ahmedabad physiotherapist explains what guidelines say, who needs surgery and how to decide. ](https://drmeghnaoza.in/health-tips/physiotherapy-vs-surgery-knee-pain/)
- [ Why Joints Feel Stiffer in Winter, and How to Keep Them Moving Many people with arthritis feel stiffer in cold weather. Practical tips, warm up routines and exercises to keep joints comfortable through winter in Ahmedabad. ](https://drmeghnaoza.in/health-tips/arthritis-joint-care-in-winter/)
- [ Knee Replacement Recovery: A Week by Week Guide What to expect after total knee replacement, week by week, with physiotherapy goals for bending, walking and stairs. From an Ahmedabad physiotherapist. ](https://drmeghnaoza.in/health-tips/knee-replacement-recovery-timeline/)

## Trusted sources used for this page

- [ Osteoarthritis in over 16s: diagnosis and management (NG226) ](https://www.nice.org.uk/guidance/ng226), National Institute for Health and Care Excellence (NICE)
- [ Knee pain ](https://www.nhs.uk/conditions/knee-pain/), NHS
- [ Osteoarthritis ](https://www.nhs.uk/conditions/osteoarthritis/), NHS

This page is general health information, not a diagnosis. Please see a doctor or physiotherapist for advice about your own condition. Read the [medical disclaimer](https://drmeghnaoza.in/medical-disclaimer/). 

Talk to Dr. Meghna

Physiotherapist in Shantivan, Paldi, Ahmedabad, near Chandranagar. Consultation fee ₹200\. Practice visits, home visits and online consultations.

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