There are many different causes of knee pain, but in many instances physiotherapy can help alleviate the pain and symptoms.

The Plaza Health Chartered Physiotherapist will be able give you information and exercises.

What can be done to help?


Painkillers such as paracetamol and anti-inflammatories such as ibuprofen can help. Take them regularly and at the recommended dosage but don’t stop doing your therapy exercises.

Don’t take ibuprofen or aspirin if you’re pregnant without first speaking with your GP.


If knee pain is affecting your day to day activities, some see our physiotherapist. Physiotherapy can reduce pain and improve your flexibility & strength. The Plaza Health Chartered Physiotherapist will provide a variety of therapy treatments to get you back to your health.


If your injury is severe you may require surgery. Your GP will discuss with you what the surgery may involve and refer you to a surgeon. You’ll need physio rehab after surgery.

How can you help yourself?

Lose weight if you’re carrying too much weight

Exercise –activities such as swimming are a great way to recondition your knee

Knee exercises

Before starting any rehab programme first speak with a physiotherapist.

Straight-leg raise (sitting)

Sit on a solid chair, as per the image.

Straighten and raise your left leg.

Hold for 10 seconds, then slowly lower your leg.

Repeat 10 times and repeat with your right leg.

Do this 3 times a day.

Straight-leg raise

Lay down as per the image, bend your left leg while hold the right leg straight. Lift your right foot just off the bed.

Hold for 5 seconds, then lower. Repeat 5 times with each leg.

Sit & stand up

Sit on a solid chair.

Without using your hands, stand up slowly and then sit back down again. Keep your movement slow & controlled.

Repeat for 1 minute.

Walking up step

Stand at the bottom of the stairs. Step onto the first step of stairs with the right foot.

Bring up the left foot to the same step. Then step down with the right foot, followed by the left foot.

Repeat for 1 minute and then rest 1 minute. Repeat 5 times with each leg.

Make sure you hold on to the bannister.

Knee squats

Hold onto a chair as per the image.

Bend at the knees until your kneecap hovers your big toe.

Then return to standing.

Repeat at least 10 times, rest 30 seconds and repeat 5 times.

Don’t bend your knees beyond a right angle.


There are many causes of knee pain. No matter the reason, exercise and keeping to a healthy weight can reduce painful symptoms.

Take painkillers to ease pain but don’t use them as a substitute to physiotherapy.

Try the above exercises, if your pain persists come to see us.