Online Physiotherapy for Knee Pain

Physiotherapy for Knee Pain, Osteoarthritis, Knee Replacement, Ligament Tear, and other knee pain conditions

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Knee pain is a very common complaint among adults – both young and old- and is most often associated with general wear and tear from daily activities like walking, bending, standing and lifting. It can also be caused by a sudden injury like a ruptured ligament or cartilage issue, an overuse injury, or by an underlying condition, such as arthritis or gout.

Athletes who run or play sports that involve jumping or quick pivoting are also more likely to experience knee pain and problems. But whether an individual’s knee pain is caused by aging or injury, it can hamper their quality of life and affect mobility. A number of minor knee pains and niggles can be managed with rest and care. For more serious issues, physiotherapy exercises for knee pain is the preferred treatment. In some cases, however, surgery is inevitable.


What is Knee Pain?

Knee pain can be localized to a very specific region or exist throughout the knee joint, depending upon the severity of the injury or damage. Even though the symptoms for knee pain are always the same, the reasons can vary greatly. If your knee isn’t at its best, you might experience a mild to extreme pain and discomfort in the knee area. Knee pain can be categorized as

Acute knee pain
Triggered mostly due to external factors like twisting, stress caused due to overextension of the muscles and ruptured or torn ligaments or tendons. It’s an immediate, shooting pain. The patient can opt for painkillers for immediate pain relief and gradually move to other forms of pain management like physiotherapy after considerable icing has reduced the initial inflammation.

Chronic knee pain
Caused mostly by either degeneration or inflammation of the joint which is continuous in nature and increases with time. For this kind of knee pain, physiotherapy is a great choice to go in terms of pain management and also to prevent further damage to the knee joint. Knee surgery might be recommended in cases where the damage is beyond repair.

Certain factors put your knees at more risk than others:

Age: The older you get, the more wear and tear on your knee join. Most adults face problems with their knees past the ages of 60.

Weight: Excess weight puts immense pressure on your knees, especially in high impact activities like jumping and running.

Overall health: People who smoke can suffer from slower recovery or further degeneration of the bones and ligaments.

Disease: People who have a family history of arthritis or osteoarthritis tend to start feeling the pains in winters, and later in life can find themselves suffering from chronic knee pain if not managed properly.

Lack of muscle flexibility or strength: Strong muscles help stabilize and protect your joints, and muscle flexibility can help you achieve full range of motion. If you’re not resistance training, or bodyweight training or even doing some sort of stretching often, you’re at risk of knee pain.

Certain sports or occupations: Some sports put more stress on your knees than others. Football’s bursts of pace and quick change in directions, basketball’s jumps and pivots, and the repeated pounding your knees take when you run or jog all enhance your risk of knee injury.

Previous injury: Having a previous knee injury makes you more susceptible to knee pain in the future.

Causes of Knee Pain

:Knee pain can be triggered by injuries, biomechanical problems, degenerative diseases like arthritis among a host of other reasons. Let’s look at the top causes of knee pain.


A knee injury can affect your ligaments, tendons or bones in the knee joint along with the cartilage and ligaments that form the joint itself. They can be categorized as:

ACL injury: An ACL injury is when the anterior cruciate ligament (ACL) — one of four ligaments that connect your shinbone to your thigh bone are ruptured or torn. Mostly seen in sportsmen, this is common in basketball and football.

Fractures: The kneecap (patella) or other surrounding bones in the knee joint, can be broken during falls or accidents. People with osteoarthritis or scurvy tend to break their bones easily and knee breaks are a common phenomenon among them.

Torn meniscus: This tough, rubbery cartilage that acts as a shock absorber between your shinbone and thighbone can be torn if you suddenly shift your weight or twist your knee with a lot of pressure on the joint.

Knee bursitis: Some knee injuries cause inflammation in the bursae, the small sacs of fluid that cushion the outside of your knee joint and restrict free movement of the bones and ligaments.

Patellar tendonitis: Tendinitis causes irritation and inflammation of one or more tendons — the thick, fibrous tissues that attach muscles to bones. This inflammation can happen when there’s an injury to the patellar tendon, which runs from the kneecap (patella) to the shinbone and allows you to kick, run and jump.

Mechanical problems

Some examples of mechanical problems that can lead to knee pain include:

Floating Bones: Sometimes an old injury or general degeneration of bone or cartilage can cause a piece of bone or cartilage to break off and float in the joint space. This may not create any problems unless it’s caught at certain positions during movement and can restrict and cause pain.

The famous ‘IT’ band syndrome: This occurs when the tough band of tissue that extends from the outside of your hip to the outside of your knee (iliotibial band) becomes so tight that it rubs against the outer portion of your thigh bone.

Dislocation: When the bone that covers the kneecap slips out of place, usually to the outside of your knee. In some cases, the kneecap may stay displaced and you’ll be able to see the dislocation visibly from over your skin

Hip or foot pain: If you have hip or foot pain, you may change the way you walk to spare your painful joint. But that alteration can lead to added pressure on your knees.


Did you know that more than 100 different types of arthritis exist? This degenerative disease causes knee pain in a lot of cases among the older folk. Here’s a list of kinds of arthritis most likely to impact knee health:

Osteoarthritis: Sometimes called degenerative arthritis, This is the most common type of arthritis that is basically a wear-and-tear condition and occurs when the cartilage in your knee deteriorates with time.

Rheumatoid arthritis: The most troublesome form of arthritis, rheumatoid arthritis is an autoimmune condition that can affect almost any joint in your body, including the knees. This may come and go or come as a severe condition.

Gout: This type of arthritis occurs when uric acid crystals build up in the joint. Mostly affects your big toe but can also impact the knee joint in rare cases.

Pseudogout: This bizarre condition is caused by calcium-containing crystals that develop in the joint fluid. Knees are the most common joint affected by pseudogout.

Septic arthritis: Sometimes your knee joint can become infected, leading to swelling, pain and redness. This does not require prior injury and can often be accompanied by severe pain and high fevers. A fast acting condition, be sure to get checked immediately if you see any of these symptoms.

Symptoms of Knee Pain

Knee pain can be excruciating or plain troublesome. You know you’re not at a hundred percent when you can’t bend your knee, feel pain every time you bend it accompanied by a cracking sound, if it visibly looks swollen or if you’re feeling weak while walking. Below are a few common symptoms of knee pain, besides the ones that we’ve mentioned:

Swelling and stiffness in the knee joint. This can be accompanied by redness in some cases.
Redness and warmth in the knee joint. Here you know something’s not right when the knee is warmer than the rest of your body and feels soft as if the skin above the knee is holding water.
Weakness or instability is often when you feel like the knee is buckling or won’t be able to take your weight when you walk.
Popping or crunching noises are never a good sign.
Inability to fully straighten the knee is also usually accompanied by immense pain.

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Knee pain management strategies

1. Physical Therapy
The course of action for treating knee pain completely depends upon the severity of the damage done to the knee. Physiotherapy treatment for knee pain is prescribed to improve the flexibility, strength and mobility in the knee joints and to surrounding muscles so that the stress on the joint is eased and the pain can be managed better. This not only ensures that the pain subsides in the present and reverses the damage, but also reduces chances for future injury – which are a common occurrence in patients with knee pains.

2. Keep extra pounds off

Maintain a healthy weight; it’s one of the best things you can do for your knees. Every extra pound puts additional strain on your joints, increasing the risk of injuries and osteoarthritis.

3. Prepare your body for Sport

To prepare your muscles for the demands of sports participation, take time for conditioning.

4. Hit the Gym

Work on your quadriceps and hamstrings, the muscles on the front and back of your thighs that help support your knees. Balance and stability training helps the muscles around your knees work together more effectively. Don’t forget to stretch them at the end of your workouts. Strong, flexible surrounding muscles will definitely help your cause.

5. Be smart about exercise

If you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise. Consider switching to swimming, water aerobics or other low-impact activities

Physiotherapy exercises for knee pain

We prescribe these exercises to our patients and encourage frequent participation whenever you have some free time during your day.

Warm Up First
Ride a stationary bike for 5 minutes or brisk walk in your garden, but make sure you get the blood flowing through your body before starting. Doing this will help you get more out of your workout, prepare you to stretch, and reduce your chances of an injury.

1. Straight Leg Raises
A simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee.

Lie on your back on the floor or another flat surface.
Bend one knee and place your foot flat on the floor.
Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

2. Hamstring Curls
Lie flat on your stomach.
Slowly bring your heels as close to your butt as you can, and hold that position.
Do three sets of 15.

3. Prone Straight Leg Raises
Lie on your stomach with your legs straight.
Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides.
You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up.

4. Wall Squats
This is a more advanced move. Stand with your back against a wall, your feet about shoulder-width apart.
Slowly bend your knees, and keep your back and pelvis against the wall.
Hold for 5-10 seconds. Don’t go below ninety degrees. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.

5. Calf Raises
Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.

6. Step-Ups
Place one foot on a step bench, platform, or the lowest step on a staircase. Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up. Repeat 10-15 times, then switch legs. Too easy? Use a higher step, or touch your heel instead of your toe.

Physiotherapy for knee pain

Knee pain is a common ailment that can be tackled easily with the right kind of treatment.
Physiotherapy plays a big part in knee rehab and recovery. We’ve helped our patients with chronic knee pains and even athletes fresh out of surgery get back on the road to recovery.
Always remember to work around your injuries and not let them bog you down. Can’t run for a few months? Go for some knee friendly cardio like swims instead. Give your body time to recover and follow the program given to you diligently, and you will see improvements.
If the pain can be managed with the help of regular exercises, it is far better to opt for physiotherapy rather than going in for invasive surgery, or even medication.

A physiotherapist will be able to help diagnose the cause and treatment for your pain, and it is highly recommended that you consult a certified doctor before deciding the physiotherapy techniques for knee pain management.

How Does Phyt Health Help

Physiotherapy treatment for knee pain does not have any side effects, provided you follow the directions of the physiotherapist carefully. It’s imperative that you ensure that the form of the exercise is always right.

Our team of experienced doctors is always just an assessment call away to check the pain levels, affected areas and possible causes before suggesting a line of treatment that you can very conveniently follow from the comfort of your homes via our AI assisted app. If you’re feeling discomfort or pain, feel free to reach out!

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.