Knee Pain Relief at Home

Knee pain from osteoarthritis, previous injuries, or general wear-and-tear can limit walking and daily activities. Home physiotherapy focuses on low-impact strengthening of the quadriceps and hamstrings, improving range of motion, and reducing swelling to support long-term independence.

Daily Management Advice:

• Use supportive footwear with good cushioning.

• Avoid high-impact activities; opt for swimming or seated exercises if possible.

• Maintain a healthy weight to reduce knee stress—every pound lost eases joint load.

Recommended Home Exercises (Start with 5-10 reps, build gradually):

1. Seated Leg Extensions – Sit in a firm chair. Slowly straighten one leg out in front, hold for 3 seconds at the top, then lower. Alternate legs.

2. Straight Leg Raises – Lie on your back. Tighten your thigh muscle and lift one straight leg 6-12 inches off the floor, hold 3-5 seconds, lower slowly.

3. Hamstring Curls (Standing) – Hold onto a stable surface. Bend one knee to bring your heel toward your buttocks, then lower. Keep movements controlled.

4. Calf Stretch – Stand facing a wall, one foot back. Keep the back leg straight and heel down, lean forward gently until you feel a stretch in the calf. Hold 20-30 seconds per side.

When to Get Help: If your knee locks, gives way, swells significantly, or pain follows a fall/injury, seek professional home physio support.