Top 4 Physio Exercises for Knee Pain & Strengthening
Struggling with stiff, sore, or unstable knees? These physio exercises for knee pain are designed to reduce discomfort, rebuild strength, and get you moving with confidence again. Whether you’re recovering from a knee injury or managing a chronic issue, strengthening the right muscles can make all the difference. At Lilyfield Physiotherapy, we use tailored, evidence-based rehab to support your long-term mobility and help prevent recurrence.
Our Top 4 Physio Exercises for Knee Pain
- Ball-on-Wall Isometric Squeezes: Activates quadriceps and prevents knee hyperextension
- Toe Taps in Single Leg Support: Builds glute strength and lateral stability
- Inner Range Squats: Develops functional hip and knee control
- Knee Extensions (Machine-Based): Targets quadriceps for post-injury strengthening
1. Ball-on-Wall Isometric Squeezes
A powerful isometric movement to activate your quadriceps and stabilise your knee.
How to do it
- Stand against a wall with a small ball or rolled towel placed behind your knee
- Bring your heel close to the wall
- Press the back of your knee into the ball by tightening your thigh muscle
- Hold the contraction for a few seconds, then relax
- Repeat 10–15 times per leg
Why it helps
This exercise strengthens the quadriceps without putting excess strain on your joint and prevents hyperextension.
2. Toe Taps in Single Leg Support
This is a great challenge for balance and glute activation.
How to Do It
- Stand on your target leg and gently bend into a mini squat
- While holding that position, slowly tap your non-weight-bearing foot side to side
- Stay controlled and focused on keeping your body steady
- Aim for 10–15 taps on each side
Why It Helps
You’ll activate your glutes and lateral hip stabilisers—key muscles for keeping your knees aligned, especially during walking, running, and sport.
3. Inner Range Squats
A simple movement that builds functional strength in a safe and controlled way.
How to Do It:
- Stand in front of a high chair or sturdy stool, feet hip-width apart
- Slowly lower your hips back and down as if to sit, keeping your knees tracking over your feet
- Lightly touch the seat and push back up using your glutes
- Perform 10–15 reps
Why It Helps
This squat variation focuses on mid-range knee motion and hip engagement, making it ideal for early recovery and injury prevention.
4. Knee Extensions (Machine-Based)
A more advanced option to rebuild strength in your quads.
How to Do It
- Sit upright on a leg extension machine with your knees bent at 90 degrees
- Push your legs straight until your knees are locked
- Slowly lower back to the starting position
- Do 2–3 sets of 10 reps
Why It Helps
A classic knee physio exercise for targeted quadriceps strengthening, especially after surgery or significant injury.
Why Strengthening Matters
Strong, stable knees are essential for pain-free walking, running, squatting and everything in between. These knee physio exercises help improve joint alignment, reduce pain, and prevent future injuries. They form the foundation of our exercise rehabilitation programs, tailored to each individual’s condition and goals.
Our team—including experienced practitioners like Kam Bhabra (former Arsenal FC and PGA physio) and Niamh Davies—uses targeted programming and expert guidance to support safe recovery and performance.
Get Personalised Knee Physio Support
Knee pain doesn’t have to stop you from staying active. Whether you’re dealing with arthritis, recovering from a sports injury, or managing post-op rehab, our knee physios in Sydney can help. Book a consultation with one of our physios in Inner West Sydney or learn more about how our strength and conditioning and sports physiotherapy services can support your recovery.
Your body was made to move—let’s get you back to doing what you love.
Contact us today to book your personalised physio program.
FAQs
What is the best physio exercise for knee pain?
There’s no one-size-fits-all answer, but quadriceps and glute activation exercises like wall isometric squeezes and single-leg toe taps are highly effective for most knee injuries.
How often should I do knee strengthening physio exercises?
Aim for 3–5 times per week, depending on your stage of recovery. Your physio can guide you on safe progression and when to increase resistance or volume.
Can physio exercises fix knee pain without surgery?
In many cases, yes. Targeted physio exercises for knee pain can reduce symptoms, improve strength, and delay or avoid surgery, especially for conditions like osteoarthritis or patellofemoral pain.
Should I avoid exercises that hurt my knees?
Yes—pain is a warning sign. Stick to exercises that feel comfortable and don’t cause sharp or ongoing pain. Your physiotherapist will help adjust exercises to suit your needs.
What if I’ve already had knee surgery?
These exercises can still help but may need to be modified. We recommend seeing a physio for a tailored post-operative plan—visit our post-operative rehabilitation page for more information.