Knee Pain Exercises: A Physical Therapist's Guide to Relief

by Erin Hart
Knee Pain Exercises: A Physical Therapist's Guide to Relief - Motive Health

Knee pain is a common issue, affecting approximately 25% of adults and accounting for nearly 4 million primary care visits annually. 

Knee pain has increased greatly over the past 20 years and affects daily activities and overall quality of life.

Physical therapy plays a big role in managing knee pain, with targeted exercises to strengthen the knee joint, improve mobility, and reduce pain. A personalized approach is key as it addresses individual needs and specific causes of knee pain, such as patellofemoral pain syndrome, patellar tendinitis, or knee bursitis.

With the right information and Motive on your side, you can take proactive steps towards alleviating knee pain and improving your quality of life.

What Are the Causes of Knee Pain?

Knee pain can come from various conditions, injuries, or wear and tear over time. Understanding the underlying cause is key to effective treatment and pain relief. 

Here are some of the most common causes of knee pain:

  • Osteoarthritis: Osteoarthritis is the number one cause of knee pain, affecting millions worldwide. This degenerative joint disease results from cartilage breakdown over time, causing knee stiffness, a dull ache, and reduced knee function.

  • Patellofemoral Pain Syndrome (Runner’s Knee): Patellofemoral pain syndrome occurs when the kneecap (patella) does not track properly along the thigh bone, causing knee pain when bending, a burning pain around the kneecap, and discomfort after prolonged sitting or activity.

  • Ligament Injuries (ACL, PCL, MCL, LCL Tears): Ligaments support knee joint stability, but injuries, such as anterior cruciate ligament injuries (ACL tears), can cause severe pain, an unstable knee, and limited mobility. Athletes and individuals who engage in high-impact sports are more prone to this.

  • Meniscus Tears: A meniscus tear occurs when the cartilage that cushions the knee joint is damaged from sudden twisting motions or wear and tear over time. This injury will cause sharp pain, swelling, and difficulty bearing weight.

  • Patellar Tendinitis (Jumper’s Knee): Patellar tendinitis, also known as jumper’s knee, affects the patellar tendon that connects the kneecap to the shin bone. Overuse, particularly in activities that involve frequent jumping, can cause inflammation, resulting in very sharp pain in the front of the knee.

  • Knee Bursitis: Knee bursitis is inflammation of the bursae, the small fluid-filled sacs that cushion the knee joint. This condition will cause fluid-filled swelling, tenderness, and limited movement.

  • Torn Cartilage: Torn cartilage can lead to an unstable knee, pain and stiffness, and difficulty moving. If left untreated, it can worsen over time, affect joint stability, and increase the risk of long-term knee problems.

  • Rheumatoid Arthritis: Rheumatoid arthritis is an autoimmune condition that leads to chronic inflammation, swelling, and joint stiffness. This can significantly impact knee movement and mobility.

Since knee pain can have multiple causes, it’s essential to see a healthcare provider. 

Jessica Paparella, PT, DPT & Clinical Advisor, says, “Knee pain is a very vague yet common complaint from many patients. A full history and evaluation should be performed to determine the cause of knee pain, as it can be caused by multiple factors.”

A physical exam, imaging tests (X-ray or MRI), and movement assessments can help determine the issue and guide the best treatment plan—whether it’s physical therapy, knee exercises, or medical interventions.

Knowing the cause of your knee pain is the first step in finding the right approach to alleviate pain, strengthen the knee joint, and improve mobility.

Addressing Specific Knee Pain Causes: A Physical Therapist's Perspective

Knee pain isn’t one-size-fits-all. Its causes and severity can vary from person to person. 

That’s why a targeted approach is key to effective pain relief and recovery. 

Below Jessica Paparella, PT, DPT & Clinical Advisor, shares her insights on managing different types of knee pain with physical therapy, exercises, and personalized treatment.

Warm-up

Before you start knee exercises, you need to do some gentle stretching first to encourage flexible muscles. A warm-up increases blood flow, joint mobility, and prepares your muscles for movement, and reduces the risk of injury. 

Jessica recommends starting slow, engaging the quads, hip muscles, and glutes from the start to set the foundation for better knee function.

Try these warm-up exercises for 5-10 minutes before you start:

  • Walking at a moderate pace to loosen up the knee joint

  • Cycling on a stationary bike to restore knee mobility and flexibility

  • Arm circles while marching in place to circulate blood throughout the body

Exercises for Pain and Swelling Reduction

Pain and swelling reduction is the first step in managing knee pain, especially after an injury or surgery. Jessica advises that the main goals in early rehab are managing pain and swelling, and focusing on full knee extension and quad activation. 

This includes using ice and elevation:

  • Apply ice packs to the knee for 15-20 minutes at a time, several times a day. This will reduce inflammation and numb pain.

  • Elevate your leg above heart level to reduce swelling. 

  • Don’t place anything under the knee while elevating. This can cause knee bending, which can hinder full knee extension.

Focus on employing a gentle movement for swelling reduction. Light activity can enhance circulation, prevent stiffness, and reduce swelling. Try these low-impact warm-up exercises 

  • Walking at a slow pace to improve blood flow

  • Cycling on a stationary bike to restore knee mobility

  • Heel slides to gently restore knee flexion and extension

Exercises for Restoring Range of Motion

One of the key components of rehabilitation is restoring knee flexion and extension. 

knee pain relief guide

Jessica Paparella tells us to use heel slides, cycling, and stretching exercises to get full mobility back after an injury or surgery.

Heel Slides

How to do it: 

  • Lie on your back with your legs extended straight ahead.

  • Slowly slide your heel toward your buttock and slowly bend your knee as far as comfortably possible.

  • Hold this position for a few seconds, then slide back down to the starting position.

  • Repeat 10-15 times on each leg.

Why it helps: Heel slides are beneficial for regaining knee flexion, especially after surgery or injury.

Cycling 

How to do it:

  • Use a stationary bike with minimal resistance.

  • Start with short sessions (5-10 minutes), gradually increasing duration and resistance.

Why it helps: Cycling promotes knee joint mobility, making it effective for reducing stiffness and improving range of motion.

Calf and Hamstring Stretches 

For calf stretches: 

  • Stand facing a wall, place one foot forward, and the other back.

  • Keep your back leg straight and press your heel into the ground.

  • Hold for 20-30 seconds, then switch sides.

For hamstring stretches: 

  • Sit with one leg extended and the other leg bent inward.

  • Reach toward your toes on the extended leg while keeping your back straight.

  • Hold for 20-30 seconds, then switch legs.

Why it helps: Stretching the calf muscles and hamstrings muscles is essential for regaining full knee extension, particularly after total knee arthroplasty (TKA).

Quadriceps Strengthening Exercises

The quadriceps are the only dynamic stabilizers of the knee, so they are super important for knee strength, function, and joint pain reduction. Jessica recommends focusing on strengthening the quads, especially after surgery or injury, to support knee stability and mobility.

Quad Sets 

How to do it:

  • Sit with your legs extended in front of you and keep your upper body relaxed.

  • Tighten your thigh muscles, pressing the back of your knee down toward the floor.

  • Hold for 5-10 seconds, then relax.

  • Repeat 10-15 times on each leg.

Why it helps: Quad sets activate the quadriceps, which are essential for post-surgery rehab and reducing knee pain.

Straight Leg Raises 

How to do it:

  • Lie on your back with one leg straight and the other bent.

  • Keeping the straight leg engaged, slowly raise it about 12 inches off the ground.

  • Hold for a few seconds, then slowly lower your leg to the floor.

  • Repeat 10-15 times on each leg.

Why it helps: This exercise strengthens the quadriceps and hip flexors, both critical for knee stability and movement.

Standing Terminal Knee Extensions 

How to do it:

  • Stand with your feet shoulder-width apart.

  • Slowly straighten one knee, tightening your thigh muscles.

  • Hold for a few seconds, then slowly return to the starting position.

  • Repeat 10-15 times on each leg.

Why it helps: This closed-chain exercise strengthens the quads in a functional, weight-bearing position, improving standing, walking, and squatting mechanics.

Hip Strengthening

Strengthening the hip muscles is just as important as strengthening the quadriceps for knee pain relief. 

Jessica advises improving the strength of the hip abductors and glutes to maintain knee stability and proper knee function. Strengthening the muscles around the hip takes stress off the knee joint and can give you big-time pain relief.

Hip Abduction 

How to do it:

  • Lie on your side with your legs straight.

  • Slowly lift the top leg out to the side, keeping your knee straight.

  • Hold for a few seconds, then lower slowly.

  • Repeat 10-15 times on each side.

Why it helps: This exercise strengthens the hip abductors, which play a key role in knee stability, particularly for preventing pain and improving movement patterns.

Lateral Lunges 

How to do it:

  • Step out to the side with your left leg, bending that knee while keeping the right leg straight.

  • Push off the bent leg to return to the starting position.

  • Repeat 10-15 times on each side.

Why it helps: Lateral lunges engage the hip abductors and glutes, strengthening muscles that are crucial for stabilizing the knee during dynamic movement.

Bridges 

How to do it:

  • Lie on your back with your knees bent and heels flat on the floor.

  • Lift your hips off the floor, squeezing your glutes at the top.

  • Hold for a few seconds, then lower slowly.

  • Repeat 10-15 times.

Why it helps: Bridges strengthen the glutes and core, both of which are essential for post-TKA rehab and maintaining knee function. Progress from the bolster bridge to the traditional bridge as strength improves.

Progressive Strengthening

As you heal, you need to gradually increase the intensity of your exercises to build strength and get functional movement. Progressive strengthening helps you gain knee control, enhance muscle coordination, and rebuild muscle around the joint, which is good for pain reduction. 

Pro-Tip: Adding ankle weights as you heal and your muscles get stronger again can help with progressive strengthening.

Here are some exercises to progress your rehab safely.

Sit-to-Stand 

How to do it:

  • Sit in a chair with your feet flat on the ground and knees at a 90-degree angle.

  • Slowly stand up by pushing through your heels and activating your quadriceps and glutes.

  • Sit back down and repeat the process.

  • Repeat 10-15 times.

Why it helps: This exercise mimics daily functional movements and helps strengthen the quads, glutes, and core, improving your ability to stand up and sit down without pain.

TRX Squats 

How to do it:

  • Using a TRX suspension trainer, hold the straps with both hands while standing with your feet shoulder-width apart.

  • Do a slight bend, lowering your body into a squat, keeping your chest up and knees aligned with your toes.

  • Return to standing by pressing through your heels and activating your quadriceps and glutes.

  • Repeat 10-15 times.

Why it helps: TRX squats provide support to control the depth of the squat and reduce strain on the knees, while strengthening the quadriceps and improving knee control during dynamic movements.

Leg Press 

How to do it:

  • Use a leg press machine with your feet placed hip-width apart.

  • Start with a lightweight, press the platform upward, and slowly lower the weight back down in a controlled motion.

  • Gradually increase the weight as your strength improves, making sure to monitor for any anterior knee pain.

  • Repeat 10-15 times.

Why it helps: The leg press is an effective exercise to strengthen the quadriceps and glutes while maintaining a safe, controlled motion for your knees. It is particularly beneficial for targeting the muscles around the knee without the added pressure of standing.

Low-Impact Exercises

Low-impact exercises are perfect for those recovering from knee pain or surgery. These exercises allow you to strengthen muscles and get mobility without putting too much stress on the knee joint. 

Adding low-impact exercises to your rehab will help improve your overall fitness while minimizing the risk of aggravating your knee pain.

Swimming 

How to do it:

  • Swim laps in the pool using various strokes (e.g., freestyle, backstroke) that keep your knees moving in a fluid, gentle motion.

  • Focus on controlled movements and avoid excessive kicking that could strain the knee.

  • Start with short sessions and gradually increase the duration as your knee tolerance improves.

Why it helps: Swimming is a fantastic full-body workout that helps strengthen the muscles surrounding the knee while providing cardiovascular benefits. The buoyancy of the water reduces joint stress, making it a perfect option for low-impact rehabilitation.

Cycling 

How to do it:

  • Use a stationary bike, setting the resistance to a low level at first.

  • Begin cycling at a slow pace, focusing on smooth, controlled pedal strokes.

  • Gradually increase the duration and intensity as your knee pain improves.

Why it helps: Cycling offers an effective way to restore the knee’s range of motion and strength without putting too much strain on the joint. It helps improve muscle endurance and coordination, which are both essential for knee rehabilitation.

Walking 

How to do it:

  • Start with short, comfortable walks on level surfaces.

  • Maintain a steady pace, ensuring your knee moves smoothly without discomfort.

  • Gradually increase the duration and intensity of your walks as your knee becomes stronger.

Why it helps: Walking is a simple yet highly effective way to promote knee mobility and strengthen muscles. Starting slow allows your knee to adapt to the movement, and increasing duration as you progress will boost your endurance and functional capacity.

Tips for Exercising with Knee Pain

Exercising with knee pain is tough, but with the right approach, you can manage your pain and get better faster. 

If you’re recovering from a TKA (Total Knee Arthroplasty) surgery or have chronic knee pain, you need to exercise safely and effectively. 

Here are some tips to guide you throughout the different stages of recovery you’ll face post-TKA.

Early Stages of Recovery

After a total knee arthroplasty (TKA), exercises in the early stages are crucial for improving knee function and mobility. Focus on exercises that help manage pain and swelling, achieve full knee extension, and activate the quadriceps muscles.

Jessica Paparella, PT, DPT, recommends early rehabilitation to focus on pain reduction, get full knee extension, and activate the quadriceps. Examples for these include doing quad sets, heel slides, and straight leg raises.

Pro-Tip: Always follow the guidance of your physical therapist for the best approach in the first few weeks of recovery.

Progression: Gradual Increase in Intensity

It’s very important for you to start slow. Begin with simple, low-impact exercises that don’t strain the knee, like heel slides or quad sets.

Then, shift to a gradual increase. As your knee strength improves, progress to more challenging exercises like squats, leg presses, or lunges. The goal is to gradually increase intensity without risking further injury.

Throughout the process, you must listen to your body. Don’t jump into high-impact exercises too soon. It’s important to build a strong foundation before moving to more intense workouts.

Pain Management: Use Ice and Elevation

Manage pain and swelling after exercise by icing for 15-20 minutes several times a day. Elevate your leg above your heart to reduce swelling, especially after activity or if you’re uncomfortable post-exercise.

Consistent icing and elevation can speed up recovery and reduce inflammation around the knee joint.

Listen to Your Body: Know When to Stop

Pay attention to your knee during and after exercise. If you feel sharp pain or a lot of discomfort, please stop exercising and talk to your physical therapist.

Discomfort is normal as your body adapts, but pain should never be ignored. 

Remember, while pushing through pain may feel heroic, it can cause more damage by furthering your injury and delaying recovery.

Use Proper Form

Always use good form during exercises to avoid putting extra stress on the knee joint. Bad form can cause poor muscle activation and pain or injury.

Working with a physical therapist to make sure you’re using proper technique can make a big difference in your recovery.

Assistive Devices: Use Them if Needed

If you’re having trouble with balance or mobility, assistive devices like crutches, knee braces, or a walking aid can give you extra support while you exercise.

These devices can reduce stress on your knee and prevent falls or further injury.

Stay Consistent with Your Exercise Routine

Consistency is absolutely the key to recovery. 

Stick to the exercise routine given to you by your physical therapist and make it a habit. 

Over time, you’ll see improvements in knee strength and function.

Signs and Symptoms To Watch Out For 

Above all, make sure you have an eye out for these signs that warrant further consultation with a doctor:

  • Severe pain or swelling that doesn’t go away with ice and elevation.

  • Redness or warmth around the knee joint may be a sign of an infection.

  • If you can’t bear weight on the affected leg or experience sudden instability in the knee.

  • Sharp or radiating pain that doesn’t go away with rest or ice.

  • Anything causing pain during exercises. 

If you experience any of these symptoms, contact your doctor ASAP. It’s better to consult early to prevent complications.

Beyond Knee Pain Exercises—Introducing Motive Knee

Exercise is the foundation of managing and dealing with knee pain, especially after an injury or surgery. By doing knee strengthening exercises for the right muscles, improving range of motion, and reducing inflammation, you can speed up your recovery. 

But exercises alone may not be enough to address your knee pain — that’s where Motive comes in.

Jessica Paparella, PT, DPT, Clinical Advisor, reflects on the personal fulfillment she feels when seeing patients heal from being in pain to being physically active again. 

“Watching them go to a sporting event and seeing them being able to participate or seeing pictures of them go on vacation with their family… Watching them achieve their goal makes me and my profession very happy.”

Motive can do that for you, too! 

Key Features & Benefits of Motive Knee:

  • FDA-cleared to treat knee pain at home.

  • Designed to activate the quadriceps, the dynamic stabilizer of the knee.

  • Provides targeted muscle stimulation to speed up recovery and reduce pain.

  • Works with your existing rehab program by focusing on strength and mobility.

If you’re ready to take your knee rehabilitation to the next level, learn more about us and how we can help complement your exercise routine and help you achieve lasting relief.

Knee pain is a common issue, affecting approximately 25% of adults and accounting for nearly 4 million primary care visits annually. 

Knee pain has increased greatly over the past 20 years and affects daily activities and overall quality of life.

Physical therapy plays a big role in managing knee pain, with targeted exercises to strengthen the knee joint, improve mobility, and reduce pain. A personalized approach is key as it addresses individual needs and specific causes of knee pain, such as patellofemoral pain syndrome, patellar tendinitis, or knee bursitis.

With the right information and Motive on your side, you can take proactive steps towards alleviating knee pain and improving your quality of life.

What Are the Causes of Knee Pain?

Knee pain can come from various conditions, injuries, or wear and tear over time. Understanding the underlying cause is key to effective treatment and pain relief. 

Here are some of the most common causes of knee pain:

  • Osteoarthritis: Osteoarthritis is the number one cause of knee pain, affecting millions worldwide. This degenerative joint disease results from cartilage breakdown over time, causing knee stiffness, a dull ache, and reduced knee function.

  • Patellofemoral Pain Syndrome (Runner’s Knee): Patellofemoral pain syndrome occurs when the kneecap (patella) does not track properly along the thigh bone, causing knee pain when bending, a burning pain around the kneecap, and discomfort after prolonged sitting or activity.

  • Ligament Injuries (ACL, PCL, MCL, LCL Tears): Ligaments support knee joint stability, but injuries, such as anterior cruciate ligament injuries (ACL tears), can cause severe pain, an unstable knee, and limited mobility. Athletes and individuals who engage in high-impact sports are more prone to this.

  • Meniscus Tears: A meniscus tear occurs when the cartilage that cushions the knee joint is damaged from sudden twisting motions or wear and tear over time. This injury will cause sharp pain, swelling, and difficulty bearing weight.

  • Patellar Tendinitis (Jumper’s Knee): Patellar tendinitis, also known as jumper’s knee, affects the patellar tendon that connects the kneecap to the shin bone. Overuse, particularly in activities that involve frequent jumping, can cause inflammation, resulting in very sharp pain in the front of the knee.

  • Knee Bursitis: Knee bursitis is inflammation of the bursae, the small fluid-filled sacs that cushion the knee joint. This condition will cause fluid-filled swelling, tenderness, and limited movement.

  • Torn Cartilage: Torn cartilage can lead to an unstable knee, pain and stiffness, and difficulty moving. If left untreated, it can worsen over time, affect joint stability, and increase the risk of long-term knee problems.

  • Rheumatoid Arthritis: Rheumatoid arthritis is an autoimmune condition that leads to chronic inflammation, swelling, and joint stiffness. This can significantly impact knee movement and mobility.

Since knee pain can have multiple causes, it’s essential to see a healthcare provider. 

Jessica Paparella, PT, DPT & Clinical Advisor, says, “Knee pain is a very vague yet common complaint from many patients. A full history and evaluation should be performed to determine the cause of knee pain, as it can be caused by multiple factors.”

A physical exam, imaging tests (X-ray or MRI), and movement assessments can help determine the issue and guide the best treatment plan—whether it’s physical therapy, knee exercises, or medical interventions.

Knowing the cause of your knee pain is the first step in finding the right approach to alleviate pain, strengthen the knee joint, and improve mobility.

Addressing Specific Knee Pain Causes: A Physical Therapist's Perspective

Knee pain isn’t one-size-fits-all. Its causes and severity can vary from person to person. 

That’s why a targeted approach is key to effective pain relief and recovery. 

Below Jessica Paparella, PT, DPT & Clinical Advisor, shares her insights on managing different types of knee pain with physical therapy, exercises, and personalized treatment.

Warm-up

Before you start knee exercises, you need to do some gentle stretching first to encourage flexible muscles. A warm-up increases blood flow, joint mobility, and prepares your muscles for movement, and reduces the risk of injury. 

Jessica recommends starting slow, engaging the quads, hip muscles, and glutes from the start to set the foundation for better knee function.

Try these warm-up exercises for 5-10 minutes before you start:

  • Walking at a moderate pace to loosen up the knee joint

  • Cycling on a stationary bike to restore knee mobility and flexibility

  • Arm circles while marching in place to circulate blood throughout the body

Exercises for Pain and Swelling Reduction

Pain and swelling reduction is the first step in managing knee pain, especially after an injury or surgery. Jessica advises that the main goals in early rehab are managing pain and swelling, and focusing on full knee extension and quad activation. 

This includes using ice and elevation:

  • Apply ice packs to the knee for 15-20 minutes at a time, several times a day. This will reduce inflammation and numb pain.

  • Elevate your leg above heart level to reduce swelling. 

  • Don’t place anything under the knee while elevating. This can cause knee bending, which can hinder full knee extension.

Focus on employing a gentle movement for swelling reduction. Light activity can enhance circulation, prevent stiffness, and reduce swelling. Try these low-impact warm-up exercises 

  • Walking at a slow pace to improve blood flow

  • Cycling on a stationary bike to restore knee mobility

  • Heel slides to gently restore knee flexion and extension

Exercises for Restoring Range of Motion

One of the key components of rehabilitation is restoring knee flexion and extension. 

knee pain relief guide

Jessica Paparella tells us to use heel slides, cycling, and stretching exercises to get full mobility back after an injury or surgery.

Heel Slides

How to do it: 

  • Lie on your back with your legs extended straight ahead.

  • Slowly slide your heel toward your buttock and slowly bend your knee as far as comfortably possible.

  • Hold this position for a few seconds, then slide back down to the starting position.

  • Repeat 10-15 times on each leg.

Why it helps: Heel slides are beneficial for regaining knee flexion, especially after surgery or injury.

Cycling 

How to do it:

  • Use a stationary bike with minimal resistance.

  • Start with short sessions (5-10 minutes), gradually increasing duration and resistance.

Why it helps: Cycling promotes knee joint mobility, making it effective for reducing stiffness and improving range of motion.

Calf and Hamstring Stretches 

For calf stretches: 

  • Stand facing a wall, place one foot forward, and the other back.

  • Keep your back leg straight and press your heel into the ground.

  • Hold for 20-30 seconds, then switch sides.

For hamstring stretches: 

  • Sit with one leg extended and the other leg bent inward.

  • Reach toward your toes on the extended leg while keeping your back straight.

  • Hold for 20-30 seconds, then switch legs.

Why it helps: Stretching the calf muscles and hamstrings muscles is essential for regaining full knee extension, particularly after total knee arthroplasty (TKA).

Quadriceps Strengthening Exercises

The quadriceps are the only dynamic stabilizers of the knee, so they are super important for knee strength, function, and joint pain reduction. Jessica recommends focusing on strengthening the quads, especially after surgery or injury, to support knee stability and mobility.

Quad Sets 

How to do it:

  • Sit with your legs extended in front of you and keep your upper body relaxed.

  • Tighten your thigh muscles, pressing the back of your knee down toward the floor.

  • Hold for 5-10 seconds, then relax.

  • Repeat 10-15 times on each leg.

Why it helps: Quad sets activate the quadriceps, which are essential for post-surgery rehab and reducing knee pain.

Straight Leg Raises 

How to do it:

  • Lie on your back with one leg straight and the other bent.

  • Keeping the straight leg engaged, slowly raise it about 12 inches off the ground.

  • Hold for a few seconds, then slowly lower your leg to the floor.

  • Repeat 10-15 times on each leg.

Why it helps: This exercise strengthens the quadriceps and hip flexors, both critical for knee stability and movement.

Standing Terminal Knee Extensions 

How to do it:

  • Stand with your feet shoulder-width apart.

  • Slowly straighten one knee, tightening your thigh muscles.

  • Hold for a few seconds, then slowly return to the starting position.

  • Repeat 10-15 times on each leg.

Why it helps: This closed-chain exercise strengthens the quads in a functional, weight-bearing position, improving standing, walking, and squatting mechanics.

Hip Strengthening

Strengthening the hip muscles is just as important as strengthening the quadriceps for knee pain relief. 

Jessica advises improving the strength of the hip abductors and glutes to maintain knee stability and proper knee function. Strengthening the muscles around the hip takes stress off the knee joint and can give you big-time pain relief.

Hip Abduction 

How to do it:

  • Lie on your side with your legs straight.

  • Slowly lift the top leg out to the side, keeping your knee straight.

  • Hold for a few seconds, then lower slowly.

  • Repeat 10-15 times on each side.

Why it helps: This exercise strengthens the hip abductors, which play a key role in knee stability, particularly for preventing pain and improving movement patterns.

Lateral Lunges 

How to do it:

  • Step out to the side with your left leg, bending that knee while keeping the right leg straight.

  • Push off the bent leg to return to the starting position.

  • Repeat 10-15 times on each side.

Why it helps: Lateral lunges engage the hip abductors and glutes, strengthening muscles that are crucial for stabilizing the knee during dynamic movement.

Bridges 

How to do it:

  • Lie on your back with your knees bent and heels flat on the floor.

  • Lift your hips off the floor, squeezing your glutes at the top.

  • Hold for a few seconds, then lower slowly.

  • Repeat 10-15 times.

Why it helps: Bridges strengthen the glutes and core, both of which are essential for post-TKA rehab and maintaining knee function. Progress from the bolster bridge to the traditional bridge as strength improves.

Progressive Strengthening

As you heal, you need to gradually increase the intensity of your exercises to build strength and get functional movement. Progressive strengthening helps you gain knee control, enhance muscle coordination, and rebuild muscle around the joint, which is good for pain reduction. 

Pro-Tip: Adding ankle weights as you heal and your muscles get stronger again can help with progressive strengthening.

Here are some exercises to progress your rehab safely.

Sit-to-Stand 

How to do it:

  • Sit in a chair with your feet flat on the ground and knees at a 90-degree angle.

  • Slowly stand up by pushing through your heels and activating your quadriceps and glutes.

  • Sit back down and repeat the process.

  • Repeat 10-15 times.

Why it helps: This exercise mimics daily functional movements and helps strengthen the quads, glutes, and core, improving your ability to stand up and sit down without pain.

TRX Squats 

How to do it:

  • Using a TRX suspension trainer, hold the straps with both hands while standing with your feet shoulder-width apart.

  • Do a slight bend, lowering your body into a squat, keeping your chest up and knees aligned with your toes.

  • Return to standing by pressing through your heels and activating your quadriceps and glutes.

  • Repeat 10-15 times.

Why it helps: TRX squats provide support to control the depth of the squat and reduce strain on the knees, while strengthening the quadriceps and improving knee control during dynamic movements.

Leg Press 

How to do it:

  • Use a leg press machine with your feet placed hip-width apart.

  • Start with a lightweight, press the platform upward, and slowly lower the weight back down in a controlled motion.

  • Gradually increase the weight as your strength improves, making sure to monitor for any anterior knee pain.

  • Repeat 10-15 times.

Why it helps: The leg press is an effective exercise to strengthen the quadriceps and glutes while maintaining a safe, controlled motion for your knees. It is particularly beneficial for targeting the muscles around the knee without the added pressure of standing.

Low-Impact Exercises

Low-impact exercises are perfect for those recovering from knee pain or surgery. These exercises allow you to strengthen muscles and get mobility without putting too much stress on the knee joint. 

Adding low-impact exercises to your rehab will help improve your overall fitness while minimizing the risk of aggravating your knee pain.

Swimming 

How to do it:

  • Swim laps in the pool using various strokes (e.g., freestyle, backstroke) that keep your knees moving in a fluid, gentle motion.

  • Focus on controlled movements and avoid excessive kicking that could strain the knee.

  • Start with short sessions and gradually increase the duration as your knee tolerance improves.

Why it helps: Swimming is a fantastic full-body workout that helps strengthen the muscles surrounding the knee while providing cardiovascular benefits. The buoyancy of the water reduces joint stress, making it a perfect option for low-impact rehabilitation.

Cycling 

How to do it:

  • Use a stationary bike, setting the resistance to a low level at first.

  • Begin cycling at a slow pace, focusing on smooth, controlled pedal strokes.

  • Gradually increase the duration and intensity as your knee pain improves.

Why it helps: Cycling offers an effective way to restore the knee’s range of motion and strength without putting too much strain on the joint. It helps improve muscle endurance and coordination, which are both essential for knee rehabilitation.

Walking 

How to do it:

  • Start with short, comfortable walks on level surfaces.

  • Maintain a steady pace, ensuring your knee moves smoothly without discomfort.

  • Gradually increase the duration and intensity of your walks as your knee becomes stronger.

Why it helps: Walking is a simple yet highly effective way to promote knee mobility and strengthen muscles. Starting slow allows your knee to adapt to the movement, and increasing duration as you progress will boost your endurance and functional capacity.

Tips for Exercising with Knee Pain

Exercising with knee pain is tough, but with the right approach, you can manage your pain and get better faster. 

If you’re recovering from a TKA (Total Knee Arthroplasty) surgery or have chronic knee pain, you need to exercise safely and effectively. 

Here are some tips to guide you throughout the different stages of recovery you’ll face post-TKA.

Early Stages of Recovery

After a total knee arthroplasty (TKA), exercises in the early stages are crucial for improving knee function and mobility. Focus on exercises that help manage pain and swelling, achieve full knee extension, and activate the quadriceps muscles.

Jessica Paparella, PT, DPT, recommends early rehabilitation to focus on pain reduction, get full knee extension, and activate the quadriceps. Examples for these include doing quad sets, heel slides, and straight leg raises.

Pro-Tip: Always follow the guidance of your physical therapist for the best approach in the first few weeks of recovery.

Progression: Gradual Increase in Intensity

It’s very important for you to start slow. Begin with simple, low-impact exercises that don’t strain the knee, like heel slides or quad sets.

Then, shift to a gradual increase. As your knee strength improves, progress to more challenging exercises like squats, leg presses, or lunges. The goal is to gradually increase intensity without risking further injury.

Throughout the process, you must listen to your body. Don’t jump into high-impact exercises too soon. It’s important to build a strong foundation before moving to more intense workouts.

Pain Management: Use Ice and Elevation

Manage pain and swelling after exercise by icing for 15-20 minutes several times a day. Elevate your leg above your heart to reduce swelling, especially after activity or if you’re uncomfortable post-exercise.

Consistent icing and elevation can speed up recovery and reduce inflammation around the knee joint.

Listen to Your Body: Know When to Stop

Pay attention to your knee during and after exercise. If you feel sharp pain or a lot of discomfort, please stop exercising and talk to your physical therapist.

Discomfort is normal as your body adapts, but pain should never be ignored. 

Remember, while pushing through pain may feel heroic, it can cause more damage by furthering your injury and delaying recovery.

Use Proper Form

Always use good form during exercises to avoid putting extra stress on the knee joint. Bad form can cause poor muscle activation and pain or injury.

Working with a physical therapist to make sure you’re using proper technique can make a big difference in your recovery.

Assistive Devices: Use Them if Needed

If you’re having trouble with balance or mobility, assistive devices like crutches, knee braces, or a walking aid can give you extra support while you exercise.

These devices can reduce stress on your knee and prevent falls or further injury.

Stay Consistent with Your Exercise Routine

Consistency is absolutely the key to recovery. 

Stick to the exercise routine given to you by your physical therapist and make it a habit. 

Over time, you’ll see improvements in knee strength and function.

Signs and Symptoms To Watch Out For 

Above all, make sure you have an eye out for these signs that warrant further consultation with a doctor:

  • Severe pain or swelling that doesn’t go away with ice and elevation.

  • Redness or warmth around the knee joint may be a sign of an infection.

  • If you can’t bear weight on the affected leg or experience sudden instability in the knee.

  • Sharp or radiating pain that doesn’t go away with rest or ice.

  • Anything causing pain during exercises. 

If you experience any of these symptoms, contact your doctor ASAP. It’s better to consult early to prevent complications.

Beyond Knee Pain Exercises—Introducing Motive Knee

Exercise is the foundation of managing and dealing with knee pain, especially after an injury or surgery. By doing knee strengthening exercises for the right muscles, improving range of motion, and reducing inflammation, you can speed up your recovery. 

But exercises alone may not be enough to address your knee pain — that’s where Motive comes in.

Jessica Paparella, PT, DPT, Clinical Advisor, reflects on the personal fulfillment she feels when seeing patients heal from being in pain to being physically active again. 

“Watching them go to a sporting event and seeing them being able to participate or seeing pictures of them go on vacation with their family… Watching them achieve their goal makes me and my profession very happy.”

Motive can do that for you, too! 

Key Features & Benefits of Motive Knee:

  • FDA-cleared to treat knee pain at home.

  • Designed to activate the quadriceps, the dynamic stabilizer of the knee.

  • Provides targeted muscle stimulation to speed up recovery and reduce pain.

  • Works with your existing rehab program by focusing on strength and mobility.

If you’re ready to take your knee rehabilitation to the next level, learn more about us and how we can help complement your exercise routine and help you achieve lasting relief.

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