Top Exercises for the Early Stages of Knee Pain Recovery
Knee pain can be a persistent and debilitating issue, affecting a patient’s physical abilities and quality of life. With knee pain contributing to significant functional limitations, early intervention becomes critical. Frequent knee pain affects approximately 25 percent of adults, limiting function and mobility while significantly impairing quality of life.1
Addressing knee pain early, whether it stems from injury, post-surgical recovery, or degenerative conditions like osteoarthritis, is crucial for preventing long-term deterioration and maintaining patients’ mobility.
Physical therapists and athletic trainers have a critical role in guiding patients through the recovery process. Through a structured exercise program, you can help restore mobility, build strength, and prevent re-injury, setting your patients on a path toward long-term joint health.
In this article, we’ll explore some of the best exercises for early-stage knee pain recovery, leveraging evidence-based protocols found in Medbridge’s Pathways MSK and joint pain program. These exercises are gentle yet effective, designed to improve function without placing undue stress on the knee joint.
Understanding early-stage knee pain recovery
Movement is the foundation of the rehabilitation process for knee pain. In the early stages, targeted exercises are crucial to improving blood flow, reducing stiffness, and restoring range of motion around the knee joint.
By carefully selecting exercises, you can strengthen the muscles that provide critical support to the knee—such as the quadriceps, hamstrings, and calf muscles—without overloading the joint and aggravating the injury or condition.
This approach minimizes stress on the injured knee, which is vital to preventing setbacks or flare-ups. Gradually progressing the intensity of exercises allows your patients to recover at a pace that suits their individual needs, all while reducing the risk of re-injury.
Best exercises for early-stage knee pain recovery
Phase 1
In the early stages, exercises should focus on gently restoring knee mobility and strength without causing further injury. Below are some key exercises to integrate into Phase 1 of your patient’s rehabilitation plan:
1. Seated long arc quad
This exercise improves knee joint mobility while gradually strengthening the quadriceps, without placing direct pressure on the knee joint.
- How to perform: Instruct your patient to sit upright in a chair. They should slowly straighten one knee until their leg is extended straight out in front of them. Hold the position briefly, then return to the starting position and repeat.
- Tip: Remind your patient to keep their back straight during the exercise to avoid unnecessary strain.
2. Supine active straight leg raise
This exercise strengthens the quadriceps and hip flexors while avoiding any strain on the knee joint.
- How to perform: Have your patient lie on their back with one knee bent and the other leg straight. Instruct them to engage their thigh muscles and slowly lift the straight leg until it’s parallel with the bent knee, then lower it back to the starting position and repeat.
- Tip: Encourage the patient to keep their leg straight and ensure their back stays flat, avoiding any arching.
3. Sidelying quadriceps stretch
This stretch improves flexibility in the quadriceps without adding strain to the knee joint.
- How to perform: Instruct your patient to lie on their side with both legs straight. They should bend the top leg and hold their foot, gently pulling it toward their buttocks until they feel a stretch in the front of the thigh. Hold the position for the recommended time.
- Tip: Advise patients to avoid tilting their hips forward or backward to maintain proper form during the stretch.
4. Sidelying hip abductions
This exercise strengthens the muscles around the hip, which can provide crucial support for the knee during recovery.
- How to perform: While lying on their side, instruct your patient to keep the top leg straight and the bottom leg bent. They should lift the top leg toward the ceiling, then slowly lower it back down and repeat.
- Tip: Ensure they keep their leg straight and avoid rolling their hips forward or backward during the movement.
These Phase 1 exercises help your patients regain mobility while reducing pain and swelling, creating a strong foundation for the next stage of rehabilitation.
Phase 2
Once your patients are ready to progress, Phase 2 introduces exercises that focus on building strength, improving knee stability, and preparing them for more dynamic, everyday activities.
1. Mini squats
Mini squats are a low-impact way to target the quadriceps, hamstrings, and glutes without placing undue strain on the knee joint.
- How to perform: Instruct your patient to stand with their feet slightly wider than shoulder-width apart. They should bend their knees and hips into a mini squat, then straighten their legs and repeat.
- Tip: Ensure they keep their back straight and avoid letting their knees bend forward past their toes.
2. Mini lunge
Mini lunges are excellent for building strength and balance in the lower body, helping prepare patients for more functional movements.
- How to perform: Have your patient stand upright and step forward with one foot, lowering themselves into a mini lunge position. They should return to standing and repeat on the other leg.
- Tip: Remind them to maintain balance and avoid letting the front knee move forward past their toes.
3. Dead bug
This core-strengthening exercise engages the abdominals while maintaining control and stability in the lower body.
- How to perform: Instruct your patient to lie on their back with their hips and knees bent, arms at their sides, and feet flat on the floor. They should slowly lift one arm and the opposite leg, then alternate with the other arm and leg.
- Tip: Advise them to keep their abdominals tight and ensure their lower back stays flat against the floor.
Driving results with a digital MSK rehabilitation program
A well-structured rehabilitation program can be a game-changer for patients recovering from musculoskeletal conditions. For PTs and ATs, a program offering phased progression and patient-centered care means you can streamline the recovery process while providing individualized attention to each patient’s needs.
With one in two adults reporting an MSK condition,2 leveraging a digital MSK care solution can improve patient access and outcomes. Through our Pathways library, you can access evidence-based, board-reviewed clinical programs that engage patients and enhance care at scale—from MSK and joint pain to fall prevention, surgical, and pelvic health.
These programs guide patients through phased exercise programs, supplemented with video demonstrations and educational resources. This approach helps patients stay engaged and confident to perform exercises at home, boosting compliance and recovery.
By blending technology with your clinical expertise, you create a seamless and scalable experience for your patients, equipping them to take an active role in their recovery while ensuring they stay on track between visits.
Unlock better outcomes for knee pain recovery
Knee pain recovery requires a thoughtful, phased approach to restore strength and mobility while minimizing the risk of re-injury. By incorporating these early-stage exercises into your patients’ treatment plans, you’ll help them build a strong foundation for long-term recovery.
Integrating a digital MSK care solution like Pathways can further enhance this process by offering guided programs that ensure patients confidently follow evidence-based protocols. With Pathways’ structured exercise plans and educational resources, you can support patients in their recovery journey while improving compliance and outcomes. Ask your organization to request a demo today and explore how Pathways can streamline your practice and improve patient care.
References
- Nguyen, U. S., Zhang, Y., Zhu, Y., Niu, J., Zhang, B., & Felson, D. T. (2011). Increasing prevalence of knee pain and symptomatic knee osteoarthritis: survey and cohort data. Annals of internal medicine, 155(11), 725–732. https://doi.org/10.7326/0003-4819-155-11-201112060-00004
- National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Board on Health Care Services; Committee on Identifying Disabling Medical Conditions Likely to Improve with Treatment. Selected Health Conditions and Likelihood of Improvement with Treatment. Washington (DC): National Academies Press (US); 2020 Apr 21. 5, Musculoskeletal Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559512/
