Exercises for Knee Pain (VIDEO)

This video provides a variety of exercises that are specifically tailored to alleviate any discomfort or knee pain. If you experience chronic pain, you can book an Initial Assessment with one of our physiotherapists for an in-depth, personalized knee rehab program and support.

5 Exercises for Knee Pain

1. Single Leg Multi-Direction

   Using a slightly raised, stable surface, balance on one leg and do a shallow squat on that leg and move the other leg forwards, return to the upright position and repeat outwards, and backwards.

2. Squat

   Standing with feet facing forward shoulder-width apart, slowly lower into a shallow squat position and then return to the upright position by imagining you are going to do to a vertical jump.

3. Single Leg Dead-lift

   Stand on one leg, holding a kettlebell in the opposite hand. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip and pulling the weight upwards towards your hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

4. Forward Lunge with Heel Raise

   Stand with the feet hip-width apart. Step into a forward lunge position. Lift and then lower the heel with control. Drive the heel into the ground to return to the starting position.

5. Modified Backward Lunge with Knee Bias

   Step into a backward lunge position and lean your weight onto the back leg. Lift the heel of your back leg and drive your toes into the ground to return to the starting position.

Videos