Knee Pain Exercises: A Home Program by Stage

Published October 15, 2026 · Updated October 31, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → Knee pain

Knee pain exercises: a home program by stage

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Most knee pain gets better with the right exercise. Strong thigh, hip and calf muscles take load off the knee joint and help the kneecap move smoothly. For knee osteoarthritis, a Cochrane review found that exercise reduces pain and improves physical function.5 UK guidelines recommend tailored exercise for everyone with osteoarthritis.2

This page is a general home program for knee pain that is not from a recent serious injury. Use the table to check whether a more specific guide fits you better.

Where it hurts / what happened Likely to be Best guide
Both knees ache and feel stiff, especially in the morning or after rest. More common from middle age.1 Knee osteoarthritis Knee osteoarthritis program or the 6-week plan
Around or behind the kneecap. Worse on stairs, squatting, or sitting with the knees bent.4 Patellofemoral (kneecap) pain Kneecap pain exercises
Just above the kneecap Quadriceps tendon, kneecap pain, or swelling in the knee Pain above the kneecap
Just below the kneecap, after running or jumping1 Patellar tendinopathy (jumper’s knee) Patellar tendinopathy
Outside of the knee in runners or cyclists IT band syndrome IT band exercises
After a twist. Catching, locking or swelling1 Meniscus or ligament injury: get it checked first Meniscus, ACL, MCL
Before or after knee surgery Prehab or post-op rehab Before replacement, after knee replacement
Get it checked first if your knee is badly swollen, has changed shape, locks or gives way, or you cannot put weight on it. These need assessment before exercise.1
On this page

  1. Stage 1: Gentle movement
  2. Stage 2: Build strength
  3. Stage 3: Stairs and balance
  4. Videos
  5. What to expect
  6. When to get help
Days 1–14, or while the knee is sore

Stage 1: Gentle movement and muscle activation

Keep the knee moving, get it fully straight, and switch the thigh muscles back on.

  1. Quad Sets (Quadriceps Setting)

    Tighten the front of the thigh to press the back of the knee down. A good place to start when everything else hurts.

    Typical dose: Hold 5 seconds, 10 reps, 2–3 times a day4

  2. Heel Slides

    Slide the heel toward you to bend the knee as far as comfortable, then straighten.

    Typical dose: 10–15 slow reps, 1–2 times a day

  3. Supported Leg Raise

    Lift the straight leg about 15 cm (6 in), keeping the thigh tight.

    Typical dose: 3 sets of 10, 3 times a week, building up4

  4. Seated Leg Extensions

    Straighten the knee fully while sitting, hold, then lower slowly.

    Typical dose: 10 reps, hold 3–5 seconds, 1–2 sets3

  • Some ache during exercise is common. NICE notes joint pain may increase at first, but regular exercise is still good for your joints.2
  • A few minutes of walking or an exercise bike before you start warms the knee up.3
Weeks 2–6

Stage 2: Build strength

Make the thigh, hip and calf muscles stronger so the knee copes better with stairs and standing.

  1. Chair Rise Strength Exercise

    Sit-to-stand from a chair, using your hands at first if needed.

    Typical dose: 2–3 sets of 8–12, 3 times a week

  2. Wall Squats for Quadricep Strength

    Slide down a wall only as far as is comfortable. Go deeper over the weeks.

    Typical dose: 2–3 sets of 8–10, 3 times a week3

  3. Knee Curl Strength Exercise

    Standing hamstring curls, holding a counter.

    Typical dose: 2–3 sets of 10, 3 times a week3

  4. Bridge Pose for Glute Activation

    Strong hips help control the knee.

    Typical dose: 2–3 sets of 10, 3 times a week

  5. Toe Stand Strength Exercise

    Calf raises holding a counter.

    Typical dose: Up to 20 reps, 2 sets, most days3

  • OrthoInfo’s knee program runs for 4–6 weeks, and the exercises can then be kept up 2–3 days a week to maintain strength.3
  • Add aerobic activity such as walking, cycling or swimming, building toward 150 minutes a week of moderate activity.2,6
Week 6 onward

Stage 3: Stairs, balance and getting back to activity

Single-leg strength and balance for everyday life, sport and hills.

  1. Step-Ups

    Step up onto a low step with the sore leg leading. Raise the step height over time.

    Typical dose: 2–3 sets of 10 each leg, 2–3 times a week4

  2. Split Squat

    One foot forward, one back. Lower straight down.

    Typical dose: 2–3 sets of 8–10 each leg, 2–3 times a week

  3. Lateral Step-Down

    Slowly lower one heel to the floor from a low step, keeping the knee in line with the toes.

    Typical dose: 2 sets of 8–10, 2–3 times a week

  4. Stand on One Foot Balance Exercise

    Stand on one leg next to a counter.

    Typical dose: Hold up to 30 seconds, 3 times each leg, most days

Turn this into a printable home program. Pick the exercises, set your own reps and print a sheet with QR codes to every video.

Make it a home program

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Quad Sets (Quadriceps Setting). Full steps, cues and safety notes: Quad Sets (Quadriceps Setting) page.
Play video
Wall Squats for Quadricep Strength. Full steps, cues and safety notes: Wall Squats for Quadricep Strength page.

What to expect

Question What sources say
How often? Strength exercises 2–3 times a week is typical. Gentle movement and stretches can be done daily.3
How long before it helps? Give it several weeks. OrthoInfo’s knee program runs for 4–6 weeks, and NICE notes that the benefits of exercise grow the longer you keep going.2,3
How much pain is OK? Guidance varies. OrthoInfo says exercises should not be painful, and NICE says pain may increase at first. A practical rule: mild discomfort that settles by the next day is OK. Sharp pain, or a knee that is more swollen or sore the next day, means do less.2,3
Weight If you have knee osteoarthritis and are carrying extra weight, any weight loss is likely to help. Losing 10% is likely to help more than 5%.2

What to avoid or change for now

  • Pushing through sharp pain, or exercises that leave the knee more swollen the next day.
  • Long spells without moving. Change position and walk a little often.
  • Large, sudden jumps in running, hills or stairs. Build up gradually.4
  • Kneeling or deep squatting if it flares the knee, for now. Reintroduce gradually.

When to get help

  • The knee is very painful, badly swollen or has changed shape. Get advice from a doctor or urgent care the same day.1
  • You cannot move the knee or put any weight on it.1
  • The knee locks, gives way, or clicks painfully. Painless clicking is normal.1
  • A very high temperature, or feeling hot or shivery, with redness or heat around the knee. This can mean infection, so get urgent help.1
  • Pain and swelling in one calf, especially after surgery or a long journey, can be a blood clot. Get help the same day.
  • Knee pain that is not improving after a few weeks. See a GP, physical therapist.1

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Printable sheet: knee exercises PDF (one page, with QR codes to the videos).

Need a physical therapist? How to find one in the US or UK, including direct access.

More exercises: browse the hip, knee and leg exercise library, each with a video.

Frequently asked questions

What are the best exercises for knee pain?

For most knee pain, the core is strengthening the thigh (quadriceps), hips and calves, plus regular aerobic activity such as walking or cycling. Quad sets, leg raises, sit-to-stands, wall squats, bridges and step-ups cover most of it.

Should I exercise if my knee hurts?

Usually yes, unless the knee is badly swollen, locking, giving way or you cannot put weight on it. Mild discomfort that settles by the next day is common. Sharp pain or more swelling the next day means cut back.

How often should I do knee exercises?

Strength exercises 2–3 times a week, with gentle movement daily, is a typical pattern. Keep going for at least 4–6 weeks before judging the results.

Is walking good for knee pain?

For most people, yes. Walking is one of the aerobic activities guidelines recommend for knee osteoarthritis. Start with distances that feel comfortable and build up gradually.

Do I need to see a physical therapist?

Not always. Many people improve with a home program. See a physical therapist or doctor if your pain followed an injury, if you have swelling, locking or giving way, or if you are not improving after a few weeks.

Sources

  1. NHS: Knee pain
  2. NICE guideline NG226: Osteoarthritis in over 16s: diagnosis and management (2022)
  3. AAOS OrthoInfo: Knee conditioning program
  4. Royal United Hospitals Bath NHS Foundation Trust: Patellofemoral pain (PHY027)
  5. Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;(1):CD004376.
  6. NHS: Physical activity guidelines for adults aged 19 to 64

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, NICE, AAOS or any hospital or video publisher named on this page.

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