For most people with knee pain — especially from osteoarthritis or overuse — strengthening the muscles around the joint is the single most effective treatment. Research consistently shows it can reduce pain as much as surgery for many cases.
Start with these
- Quad sets — rebuild the thigh muscle that stabilises the knee.
- Straight-leg raises — strengthen without bending the joint.
- Glute bridges — strong hips reduce load on the knee.
- Gentle range-of-motion work to keep the joint mobile.
What to avoid
Deep squats, running on hard surfaces and long stairs can aggravate an already-irritated knee early on. Build strength first, then reintroduce load gradually.
Pain during exercise should stay below 3 out of 10 and settle within 24 hours. If it spikes, ease off and get assessed.
A DrPhysioAI physiotherapist can grade your exercises correctly and progress them safely — book a video consultation to get a plan for your knee.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.