Knee

Why does my knee hurt?

Knee pain is very common. It can sometimes be concerning if it is very sore, but it is rarely because of anything serious. The knee is built to be very strong and is good at its job of holding your weight, walking and jumping. It is very difficult to damage.

Will I get better?

Most knee complaints will improve with time and some simple steps to help yourself. At times it might not feel that your knee can get better but very few people need any extra care than the steps below.

What about an X-ray or scan?

Interestingly, in most cases, having an X-ray or a scan is not useful in helping your knee get better. Of course, in certain situations they are important and necessary, but often the results will show you things that are meant to be there or are normal for the age of your knee. That might mean that in a number of cases, what the X-ray shows is not really related to why your knee might be sore, which is why your GP or physio may have said that they might not be needed.

 

What can I do to help myself?

The best advice is to continue to use your knee as normally as you can. It may be sensible to make some adjustments to what you do with your knee whilst it is sore but it is important to know that using your knee is safe and the right thing to do.

What else can I do?

Exercise, particularly strengthening exercise, is the best medicine for most aches and pains including knees, even very sore knees. Exercise can be anything that challenges your muscles and does not need to mean going to the gym or the swimming pool, as not everyone enjoys these things. Being closer to your ideal body weight is likely to help your knee issue. Interestingly, it is often the process of getting fitter (eating ‘cleaner’ and being more active) that helps the waistline and can help sore knees feel better too!

 

I still feel that I need some help.

If your knee is still causing you issues and you feel you would like to seek some help with our physiotherapy team, you can refer yourself without needing a GP referral.

Refer yourself

Top exercise ideas

Here is a selection of exercises that are most useful for helping knee complaints. 

Exercise A

 
With something slippery underneath your heel (glossy magazine/ plastic bag), slide your heel towards your bottom and away again.

As you straighten your knee, try to tighten your thigh muscles to push the knee down as far as possible.

Complete little and often throughout the day.
Exercise 1

Exercise B

 
Standing: Place a chair behind you. Slowly lower you bottom down to the chair, briefly touch your bottom to the chair (do not sit down) and rise up.
Repeat 8-12 repetitions aiming for 3-4 sets in total.
 
Exercise 13

Exercise C

 
Stand with a chair behind you.

With your chest up, poke your bottom out and slowly (3-5 seconds) lower yourself down to the chair.

Do NOT sit down. Rise up and repeat.

Repeat 8-12 repetitions for 3-4 sets in total.

Exercise 18

Movement Exercises

Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 11
Exercise 12

Knee Movement Exercise Overview

Strengthening Exercises

Lying

Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 11
Exercise 12
Exercise 13

Knee Strengthening Exercise Overview (Lying)

Strengthening Exercises

Sitting

Exercise 1
Exercise 3
Exercise 4

Knee Strengthening Exercise Overview (Sitting)

Strengthening Exercises

Standing

Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 22
Exercise 23
Exercise 24
Exercise 25
Exercise 26
Exercise 27
Exercise 28
Exercise 29
Exercise 30
Exercise 31
Exercise 33
Exercise 34
Exercise 35
Exercise 36
Exercise 37
Exercise 38
Exercise 39
Exercise 40
Exercise 41
Exercise 42
Exercise 43
Exercise 44
Exercise 45
Exercise 46
Exercise 47
Exercise 48
Exercise 49
Exercise 50
Exercise 52
Exercise 53
Exercise 54
Exercise 55
Exercise 63
Exercise 64
Exercise 65
Exercise 66
Exercise 67
Exercise 68
Exercise 69

Knee Strengthening Exercise Overview (Standing)

Need more help? Refer yourself here.