Top 7 Exercises for Knee Pain Relief – The Physio Studio

Knee pain can disrupt your daily routine and pose significant challenges. It can arise from aging, overuse, or injury. It doesn't matter how it starts—how you respond is essential. With the help of simple movements, you make significant improvements and enhance your daily routine. Many knee specialists in Singapore are equipped to help people recover from knee problems. Therefore, you don't need to depend on only using tools at home or in a gym.

This guide shows you seven smart exercises that help your knees. These movements build strength, stretch tight muscles, and ease pain. They help your knees move better during daily activities.

Why Exercise Matters for Knee Pain

Muscles surrounding the knee help support your body. When those muscles weaken, your knees are forced to absorb the extra load—leading to increased pressure and potential pain. Exercises build stronger muscles and keep your knees steady. They also aid blood flow, which keeps your knees healthy.

Daily practice will strengthen your muscles and help relieve excessive knee pain. Experts from physiotherapy clinics in Singapore often include these exercises in their care plans. These moves help many people walk better and feel less pain.

1. Straight Leg Raises

Build Core and Thigh Strength

This exercise wakes up your thigh muscles without bending the knee. It's excellent for beginners.

How to Do It:

●        Lie flat on your back.

●        Bend one knee and place the foot flat.

●        Keep the other leg straight and slowly lift it about 30–40 cm.

●        Hold the leg in the air for 5 seconds.

●        Gently lower it to the floor.

Repeat 10 times on each leg. Try 2–3 sets every day.

This move fires up your thigh and helps reduce swelling by moving blood.

2. Hamstring Curls

Stretch and Strengthen the Back of the Thigh

Hamstrings help support the knee from behind,  protecting your knees from extra pressure.

How to Do It:

• Stand tall and hold onto a wall or chair.

• Keep both knees next to each other.

• Slowly lift one foot behind you, bringing the heel toward your bottom.

• Hold for 5 seconds.

• Lower your foot to the ground and switch legs.

Do 10 lifts per leg—complete 2 sets.

This move boosts balance. Knee specialists from a physiotherapy clinic in Singapore often use this to help people walk more easily.

3. Calf Raises

Support the Knee by Strengthening the Lower Leg

Strong calves help absorb shock when your foot touches the ground. That means less stress on your knees.

How to Do It:

• Stand behind a chair and hold it for support.

• Slowly rise onto your toes.

• Pause for 3 seconds.

• Lower your heels back down.

Do this 15 times. Repeat for 2–3 sets.

To make it more challenging, raise only one foot at a time. That makes your muscles work harder.

4. Wall Squats

Strengthen the Entire Leg Safely

Wall squats work your hips, thighs, and glutes. The wall keeps your back steady and your knees safe.

How to Do It:

• Stand with your back against a wall.

• Step your feet forward about 60 cm.

• Slowly slide down until your knees bend to about 45–60 degrees.

• Hold for 5 seconds.

• Push back up to a standing position.

Do 10 squats. Complete 2 sets.

Keep your knees behind your toes. If anything hurts, just bend less.

5. Step-Ups

Improve Knee Control and Climbing Ability

Step-ups help your knees climb stairs. They also train your hips and calves to work together.

How to Do It:

• Find a steady step or a low bench.

• Step up with one foot and keep your knee above your ankle.

• Bring your other foot up beside it.

• Step back down slowly.

Repeat 10 times on each side. Try 2–3 sets.

Step-ups copy real-life actions. A reliable knee specialist in Singapore might suggest these when you're ready for more strength.

6. Heel and Calf Stretch

Lengthen Tight Muscles That Pull on the Knee

Tight calf muscles can pull on your knee and cause pain. This stretch helps the muscles relax.

How to Do It:

• Face a wall and place your hands on it.

• Step one foot back and keep the heel down.

• Bend your front knee slightly.

• Lean forward until you feel a stretch in your back leg.

Hold for 20–30 seconds. Switch legs. Repeat twice on each side.

7. Side-Lying Leg Raises

Strengthen Outer Hip Muscles

Your outer hips guide your knees. If they're weak, your knees can move the wrong way. This move builds control.

How to Do It:

• Lie on one side with both legs straight.

• Lift your top leg to about 45 degrees.

• Keep the bottom leg still.

• Hold at the top for 3 seconds.

• Lower it slowly.

Do 10–15 raises on each side—complete 2–3 sets.

This move shapes your hip strength and helps control your steps.

When to Seek Professional Help

• You can approach a specialist doctor when pain is unbearable, affects your daily routine, or poses a challenge to body movement. Sudden, sharp pain could signal a problem. Don't push through it.

• A skilled team at a physiotherapy clinic in Singapore will check how you walk, stand, and move. That helps them build a plan that works for you.

• For bigger issues like arthritis or tendon trouble, see a knee specialist in Singapore. They guide recovery and keep you safe while healing.

Conclusion

Knee pain doesn't need to ruin your day. You can rebuild, support, and protect your knees with steady, deliberate movements. These seven exercises help you strengthen, stretch, and balance your body. When you practice them often, your knees can easily handle steps, walks, and climbs. If the pain persists, consult a trusted knee specialist in Singapore or visit a reliable physiotherapy clinic for expert care. Strengthen your knees step by step, preparing them to support you every day. Keep going—you’re building lasting strength.