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Physical therapy for knee pain What we work on, and 6 exercises to start with
Physical therapy for knee pain builds strength in the thigh, hip and calf muscles, restores motion, and retrains walking, stairs and squatting so the knee is loaded well. A plan usually starts with simple exercises such as quad sets, straight-leg raises, bridges and step-ups, plus hands-on treatment to ease pain. Many people notice progress within four to six weeks.
Physical therapy is one of the most effective treatments for most kinds of knee pain, from arthritis to kneecap pain to recovery after an injury. Here is what a physical therapist looks at, what a session includes, and the starter exercises our team often uses. For causes and other treatments, see our knee pain treatment page.
The videos on this page show our physical therapy team at work: restoring knee motion on the bike, working on knee bend after surgery, stability drills after an ACL tear, and exercise after a knee replacement.
What happens in physical therapy for knee pain
- Evaluation: where it hurts, what makes it worse, how you walk, squat and climb stairs, and how strong and flexible the leg is
- Pain relief: hands-on manual therapy, ice or heat, and kinesiology taping when it helps
- Strength and control: the quadriceps, hamstrings, glutes and calves
- Movement retraining: stairs, squats, getting up from a chair, and running or sport if that is your goal
- Home program: a short list of exercises to do between visits
6 starter exercises for knee pain
These are common starting points. Move slowly, keep pain mild (no more than about 3 out of 10), and stop if the knee swells or feels unstable. Your physical therapist will adjust them for you.
- Quad set: sit with the leg straight, tighten the thigh to press the back of the knee down. Hold 5 seconds, 10 times.
- Straight-leg raise: lying down, bend the other knee, tighten the straight leg and lift it about a foot. 10 times, 2 sets.
- Bridge: lying on your back, knees bent, lift your hips. Hold 3 seconds, 10 times.
- Side-lying leg lift or clamshell: strengthens the hip muscles that keep the knee in line. 10 to 15 each side.
- Sit-to-stand: stand up from a chair without using your hands, then sit down slowly. 10 times.
- Step-up: step up onto a low step and down again, keeping the knee over your toes. 10 each leg.
How long does physical therapy for knee pain take?
Many people notice less pain and easier stairs within four to six weeks of regular sessions and home exercise. Arthritis, long-standing pain and recovery after surgery can take longer. After surgery, your therapist follows your surgeon’s protocol, as explained in how to recover after knee surgery.
Some patients start walking and running at reduced body weight on the AlterG anti-gravity treadmill; here is how an anti-gravity treadmill works. If pain stays high despite therapy, a physician can check whether an injection or another treatment would help you keep progressing.
When to see a doctor first
See a physician before starting exercise if the knee is hot, red or very swollen, if you cannot bear weight, if it locks or gives way, or if pain began with a fall, twist or “pop.” A knee that is very swollen may need to be drained first; here is what draining fluid from the knee involves.
More knee physical therapy videos
More clips from our YouTube channel @precisioncaremedical about knee rehab.
Related care at Precision Care
Physical therapy for knee pain near you
Physical therapy for knee pain is offered at two Precision Care offices. Our Brooklyn office, convenient to Coney Island, Gravesend and Brighton Beach, has physical therapists Zoya Reznik, DPT, OCS and Maggie (Yi) Zhang, DPT, with physical therapist assistants Dennis Furman, PTA and Leila Nahmoud, PTA. Our Staten Island office, convenient to Midland Beach, Eltingville and Great Kills, has physical therapists Victoria Lynn Kain, DPT and Nicholas “Nick” Ursini, DPT. Physical therapy is not offered at the Midtown Manhattan office.
If you need a physician to look at your knee first, Ashley Marcus, MD sees patients in Brooklyn and Jake Stephen, DO on Staten Island. Request an appointment or call the office closest to you.
Questions patients ask
Does physical therapy help knee pain?
Yes, for most kinds of knee pain. Physical therapy builds strength and control around the knee and retrains how you move, which reduces pain and helps prevent flare-ups.
What exercises are good for knee pain?
Common starters include quad sets, straight-leg raises, bridges, hip strengthening such as clamshells, sit-to-stands and step-ups. A physical therapist adjusts them to your knee.
How long does physical therapy for knee pain take?
Many people notice progress in four to six weeks with regular sessions and home exercise. Arthritis, long-standing pain and recovery after surgery can take longer.
Should physical therapy for my knee hurt?
Mild discomfort during exercise is common and usually fine if it settles within a day. Sharp pain, new swelling or a knee that feels unstable means the exercise needs to change.
Do I need a referral for physical therapy?
Requirements depend on your insurance plan. Call the office and the team will check your coverage.
How do I find a physical therapist near me for knee pain?
Precision Care offers physical therapy in Brooklyn at 2781 Shell Rd, Suite 101, (718) 648-1234, and physical therapy on Staten Island at 1630 Richmond Rd, Suite 101, (718) 339-7100. Physical therapy is not offered at the Midtown Manhattan office.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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