1. Quad Sets

Quad sets are a fundamental exercise that helps activate the quadriceps muscles in the thigh. Strengthening the quadriceps can significantly reduce the stress on the knee joint.

How to perform:

• Sit on the floor with your legs extended straight in front of you.
• Tighten the muscles on the top of your thigh by pushing the back of your knee into the floor.
• Hold for 5 seconds, then relax.
• Repeat 10-15 times for 3 sets.

2. Straight Leg Raises

This exercise targets the quadriceps, hip flexors, and the muscles around the knee. It’s especially beneficial for patients recovering from knee surgery or injury.

How to perform:

• Lie on your back with one leg bent and the other leg straight.
• Tighten the muscles on your thigh and lift the straight leg several inches off the ground.
• Hold for 5 seconds, then slowly lower the leg back down.
• Perform 10-15 repetitions for 3 sets.

3. Hamstring Curls

The hamstrings play a key role in stabilizing the knee joint. Strengthening them will provide added support to the knee.

How to perform:

• Stand with your feet hip-width apart.
• Slowly bend one knee, bringing your heel towards your glutes.
• Hold for a few seconds, then lower your leg back down.
• Perform 10-15 repetitions on each leg for 3 sets.

4. Step-Ups

Step-ups help strengthen the muscles around the knee and improve overall knee stability. It’s an excellent exercise for those recovering from knee surgery or dealing with arthritis.

How to perform:

• Stand in front of a step or platform.
• Step up with one leg, bringing the other leg up to join it.
• Step back down with the first leg and then the second.
• Perform 10-15 repetitions for each leg for 3 sets.

5. Lunges

Lunges are great for improving knee mobility and strengthening the quadriceps, hamstrings, and glutes.

How to perform:

• Stand with your feet hip-width apart.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
• Push through the front heel to return to standing.
• Repeat for 10-15 repetitions on each leg for 3 sets.

6. Leg Extensions

Leg extensions help strengthen the quadriceps, the primary muscles responsible for knee movement. It’s especially beneficial for those with knee osteoarthritis.

How to perform:

• Sit on a chair with your feet flat on the floor.
• Slowly straighten one leg and hold for 5 seconds.
• Slowly lower your leg back to the starting position.
• Perform 10-15 repetitions on each leg for 3 sets.

7. Wall Sits

Wall sits are a low-impact exercise that helps to strengthen the quadriceps, hamstrings, and glutes. They can also help improve your endurance.

How to perform:

• Stand with your back against a wall and your feet shoulder-width apart.
• Slide down the wall into a sitting position, keeping your knees at a 90-degree angle.
• Hold this position for 30 seconds to a minute.
• Repeat 3 sets.

8. Calf Raises

Strengthening the calf muscles can improve knee stability and reduce the risk of future knee pain.

How to perform:

• Stand with your feet hip-width apart, holding onto a chair or wall for support.
• Slowly raise your heels, standing on the balls of your feet.
• Hold for a few seconds, then lower your heels back down.
• Perform 10-15 repetitions for 3 sets.

9. Bridge Exercise

The bridge exercise strengthens the glutes and lower back muscles, which can take pressure off the knees by improving overall posture and alignment.

How to perform:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your glutes and raise your hips off the ground until your body forms a straight line from shoulders to knees.
• Hold for a few seconds and then lower your hips back down.
• Perform 10-15 repetitions for 3 sets.

10. Foam Rolling

Foam rolling is an excellent way to release tension in the muscles surrounding the knee, improve flexibility, and reduce soreness.

How to perform:

• Place a foam roller on the floor and lie with the area of discomfort (like your quadriceps or hamstrings) on the roller.
• Roll slowly over the foam roller, pausing on tight or sore spots for 20-30 seconds.
• Repeat for several muscle groups as needed.

Why Physiotherapy Matters for Knee Pain Relief

If you're experiencing knee pain, consulting with a Best Knee Pain Physiotherapy Doctor in Ahmedabad can make a significant difference. A physiotherapist will assess the cause of your pain and recommend the right combination of exercises tailored to your needs.

When choosing a clinic, it’s important to look for the Best Physiotherapy Clinic in Ahmedabad that offers personalized care and has experienced physiotherapists. A skilled professional will not only guide you through exercises but also monitor your progress to ensure optimal results.