Introduction
Knee pain is one of the most common joint problems, affecting people of all ages — from runners to older adults with arthritis. While rest can sometimes help, movement is usually the key to recovery. At County Physio in Haddington, East Lothian, our physiotherapists use tailored exercise programmes to relieve pain, restore strength, and prevent future problems.
Here are some of the best physiotherapy exercises we recommend for knee pain relief.
1. Straight-Leg Raises
This simple but effective exercise strengthens the quadriceps (thigh muscles) without putting pressure on the knee joint.
- Lie on your back with one leg bent and the other straight.
- Tighten your thigh muscles and lift the straight leg about 30 cm off the ground.
- Hold for 3–5 seconds, then slowly lower.
- Repeat 10–15 times, 2–3 sets per day.
👉 Ideal for people with arthritis or recovering from injury.
2. Step-Ups
Great for building functional strength used in climbing stairs and walking.
- Stand in front of a step or low bench.
- Step up with your painful leg, then bring the other leg up.
- Step back down in reverse.
- Repeat 10–12 times, 2–3 sets per day.
3. Mini-Squats
A safe way to strengthen both the quads and glutes without deep bending.
- Stand with feet hip-width apart, holding a chair for support if needed.
- Slowly bend your knees about 30 degrees, then return to standing.
- Keep your knees aligned with your toes.
- Repeat 10–15 times, 2 sets per day.
4. Hamstring Stretch
Tight hamstrings can contribute to knee pain.
- Sit on the edge of a chair.
- Place one leg straight out in front with the heel on the floor.
- Lean forward slightly from the hips until you feel a stretch.
- Hold for 20–30 seconds, repeat 2–3 times.
When to Seek Help
While exercises can be very effective, knee pain can come from many causes — including sports injuries, arthritis, or post-surgery recovery. If your pain persists, worsens, or prevents you from walking comfortably, it’s time to see a physiotherapist.
At County Physio in Haddington, we provide expert assessment, hands-on treatment, and tailored rehab programmes to help you get back on your feet.
👉 Learn more about our Knee Pain Physiotherapy in Haddington.
Conclusion
Physiotherapy exercises are one of the most effective ways to relieve knee pain and improve long-term function. Start with simple movements like straight-leg raises and mini-squats, then progress with professional guidance.
If you’re struggling with knee pain in Haddington or East Lothian, book an appointment at County Physio today — our team is here to help you move better, recover faster, and live pain-free.
