10 Tips to Relieve Knee Pain

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Knee pain is one of the most common complaints we see at Physiomatic Physiotherapy Clinic, Pune—and for good reason. Whether you’re an active runner, a weekend walker, or simply someone who sits for long hours, your knees bear the brunt of your lifestyle. Over time, pain can creep in from injuries, arthritis, or even muscle imbalances, affecting your mobility and quality of life.


The good news? You don’t always need medications or surgery to manage knee pain. With the right physiotherapy strategies, you can reduce discomfort, strengthen muscles, and improve function—naturally and effectively.

Here are 10 physiotherapy-backed tips that have helped many of our patients reclaim pain-free movement:

1. Start with Gentle Stretching

Stiff muscles around the knee—especially the hamstrings and quadriceps—can worsen pain. Daily gentle stretches improve joint mobility and reduce pressure on the kneecap.

Try this: Sit on the floor, extend one leg, and gently reach toward your toes. Hold for 15–30 seconds. Repeat twice on each leg.


2. Strengthen Your Quadriceps

Weak thigh muscles make the knee joint unstable. Strengthening your quads helps absorb shock and stabilizes the knee.

Exercise example: Straight Leg Raises – Lie on your back, bend one knee and keep the other leg straight. Raise the straight leg to the height of the bent knee. Hold for 5 seconds, then lower.

3. Apply Hot and Cold Therapy

Cold packs help reduce swelling and pain after activity, while heat relaxes stiff muscles before exercises.

How to use: Ice for 15 minutes after activity; apply a hot pack for 15 minutes before stretches if stiffness is present.

4. Correct Your Posture

Poor posture shifts the body's alignment, adding strain on the knees. Physiotherapists assess your gait and posture to guide correction.

Small change, big result: Avoid locking your knees when standing and try to distribute weight evenly on both legs.

5. Engage in Low-Impact Exercise

Activities like swimming, cycling, and walking are great for knee health. They help maintain joint mobility without overloading the knee.

Physio tip: Avoid high-impact sports until your knees are stronger.

6. Use Manual Therapy

Physiotherapists often use hands-on techniques like joint mobilizations and soft tissue massage to reduce stiffness and improve circulation.


At Physiomatic, our therapists personalize these treatments based on your specific knee issue—be it arthritis, ligament injury, or post-surgical rehab.

7. Taping for Support and Pain Relief

Kinesiology taping or patellar taping techniques can support the knee during movement and reduce strain on the joint structures.

Ask your physiotherapist to demonstrate the right taping technique for your condition.

8. Maintain a Healthy Weight

Extra body weight increases pressure on the knees—especially during walking, running, or climbing stairs. A reduction of even 5–10% in weight can significantly reduce knee pain.

Physiotherapists often guide patients on integrating weight management with physical activity.

9. Don’t Skip Balance and Stability Training

Knee injuries often reduce balance and proprioception (joint awareness). Working on balance improves coordination and helps prevent future injury.

Try this: for the beginning Stand on one leg near a wall for support. Hold for 30 seconds and switch legs.

10. Follow a Customized Rehab Plan

Every knee is different. That’s why generic exercises may not always help. 

A physiotherapy plan tailored to your condition—be it ACL tear, patellofemoral pain, or osteoarthritis—is the safest and most effective route to long-term relief.

✅ When to Visit a Physiotherapist


If your knee pain is:

  • Persistent for more than a week

  • Accompanied by swelling or locking

  • Limiting your ability to walk or bend the joint

Then it’s time to seek expert help.

🏥 How Physiomatic Can Help

At Physiomatic Physiotherapy Clinic, Pune, we specialize in non-invasive, personalized knee rehabilitation. Led by Dr. Sana Khan (B.P.Th, M.P.Th – Musculoskeletal Sciences), our expert team uses evidence-based practices including:

  • Manual therapy

  • Pain Management

  • Postural correction

  • Electrotherapy

  • Advanced exercise rehabilitation

We also offer home care for those unable to visit the clinic.

💬 Final Word

Knee pain doesn’t have to slow you down. With consistent physiotherapy and healthy habits, you can stay active and mobile—naturally. If you’re ready to take the first step toward pain-free movement, book your appointment with Physiomatic today.

🔗 References

  1. Bennell KL, Hunt MA, Wrigley TV, Lim BW, Hinman RS. Role of muscle in the genesis and management of knee osteoarthritis. Rheum Dis Clin North Am. 2008;34(3):731-54.

  2. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109–19.

  3. Felson DT. Osteoarthritis as a disease of mechanics. Osteoarthritis Cartilage. 2013;21(1):10–15.

  4. Crossley KM, Stefanik JJ, Selfe J, Collins NJ, Davis IS, Powers CM, et al. Patellofemoral pain consensus statement. Br J Sports Med. 2016;50(14):842–852.

  5. Hewett TE, Myer GD, Ford KR. Biomechanical measures of neuromuscular control. Am J Sports Med. 2005;33(4):492–501.

  6. Fransen M, McConnell S. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2008;(4):CD004376.

  7. Fitzgerald GK, Oatis CA. Role of physical therapy in management of knee osteoarthritis. Curr Opin Rheumatol. 2004;16(2):143–147.

  8. Herrington L, Al-Sherhi A. A comparison of two knee taping techniques. Physiother Res Int. 2007;12(4):175–182.

  9. Messier SP, Gutekunst DJ, Davis C, DeVita P. Weight loss reduces knee-joint loads in overweight and obese older adults. Arthritis Rheum. 2005;52(7):2026–2032.

  10. Ageberg E, Roos EM. Neuromuscular exercise compared with education alone in patients with knee osteoarthritis. Arthritis Rheum. 2010;62(12):3791–3798.


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