This page is awaiting validation. It does not replace a consultation or a programme adapted to your situation.
Who might find this page useful?
This page offers simple options to discuss for a painful knee that has already been assessed, with no warning signs or conflicting restrictions. Someone with osteoarthritis and someone preparing to return to jumping have different needs. These movements alone will not meet every goal.
After surgery, meniscus repair, a ligament injury or a dislocation, follow the programme and limits provided by your team. This page does not replace them. Adult doses should not automatically be used for a child or teenager, particularly with Osgood-Schlatter disease.
Understand the picture
Three ways to prepare movement
Mobility
Regain comfortable bending and straightening.
Activation
Work the muscles with a suitable load.
Function
Prepare a useful movement such as getting up from a chair.
The movements, step by step
The exercise cards below describe the starting position, movement, a small introductory dose and reasons to stop. The illustrations simplify the movement; you still need the written instructions. Choose a clear space and stable support. If you need help getting into position, ask for a demonstration adapted to you.
The movements and some technical instructions draw on Cambridge University Hospitals information. The small starting dose follows the gradual approach from NHS Inform: it helps you explore your response, rather than define a complete strength programme. A more demanding dose should then be chosen according to your abilities and goal.
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Slide your heel to bend your knee
- Starting position
- Lie on a comfortable surface with your legs in front of you. Keep the heel of the working leg in contact with the surface.
- Movement
- Slowly slide your heel towards you to bend the knee through a comfortable range, then return. Do not pull hard with your hands.
- Starting amount
- To try the movement: 2 to 3 slow repetitions, then rest and observe. If the response remains satisfactory, add 1 or 2 repetitions every few days. Set the frequency according to your programme.
- Take care
- Stay within any bending limits prescribed after injury or surgery. Keep the sensation manageable, without trying to touch your buttock.
- When to stop
- Stop for locking, sharp pain, new swelling or lasting worsening.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Gently tighten your quadriceps
- Starting position
- Sit or lie with your leg supported and as straight as remains comfortable.
- Movement
- Tighten the muscle at the front of your thigh, gently bringing the back of your knee towards the support. Breathe normally, hold for about 5 seconds, then relax.
- Starting amount
- Start with 2 to 3 contractions of 5 seconds, relaxing between them. Gradually increase the repetitions if the response is satisfactory; discuss resistance and sets with your physiotherapist.
- Take care
- Do not press on your knee with your hands. Respect any limit on straightening and do not hold your breath.
- When to stop
- Stop for sharp pain, persistent cramp, locking or lasting worsening.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Straighten your knee while sitting
- Starting position
- Sit on a stable chair, with your back supported if needed and your feet on the floor.
- Movement
- Slowly straighten one knee through the permitted range, without swinging your leg, then lower your foot with control.
- Starting amount
- Try 2 to 3 repetitions without added weight. If the movement is well tolerated, gradually increase the repetitions. Only add an ankle weight after adapting the programme.
- Take care
- After ACL reconstruction or other surgery, ask which ranges and resistance are permitted. Do not try to straighten the knee with a sudden movement.
- When to stop
- Stop if sharp pain, locking, sudden loss of control or new swelling occurs.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Stand up from a chair and sit down again
- Starting position
- Choose a stable, sufficiently high chair placed against a wall. Set your feet at a comfortable width and use the armrests if needed.
- Movement
- Lean your trunk slightly forwards, push through your feet to stand up, then slowly sit down again. Distribute your weight according to the instructions you have received.
- Starting amount
- Start with 2 to 3 stands, with rest. Gradually add repetitions if your knee continues to tolerate them well. Lowering the chair or removing hand support already increases the difficulty.
- Take care
- Do not do this exercise if weight-bearing is not permitted or if you might fall. Assistance and a higher chair may be needed.
- When to stop
- Stop for giving way, dizziness, severe pain or worsening that persists after the session.
How much should you do at first?
NHS Inform suggests starting some new movements with two or three repetitions, then adding one or two repetitions every few days when the response is satisfactory. You can try one or two exercises and spread them through the day. You do not need to do everything on the first day.
For an introductory session, try one short set, then observe your response before repeating it. For held contractions, the cards give a brief duration based on hospital instructions. The frequency and number of sets in a full strengthening programme are individual. More exercise is not automatically better.
What discomfort may be acceptable?
Mild, short-lived discomfort can occur with a suitable movement. NHS Inform uses a pain scale to help with adjustments, but a number cannot rule out an injury. In this guide, do not aim for a particular pain level: favour controlled movement without severe pain or lasting worsening.
Your knee should not be more painful overall the next morning because of the session. New swelling, a greater limp or reduced movement means that you should reduce the load and review the situation. These general pointers do not override a restriction after surgery, even when an exercise feels painless.
Chapter sources [5]
How can you progress?
Change one variable at a time: repetitions, range, resistance or task difficulty. Allow enough time to understand your knee’s response. When the repetitions become easy, your physiotherapist may suggest sets with rest, resistance or a variation better suited to your goal.
A programme for osteoarthritis, patellofemoral pain or tendinopathy will not necessarily progress in the same way. More demanding strength exercises also require enough recovery. Do not turn the small introductory dose into advice to do a heavy session every hour.
How can you adapt on a more sensitive day?
You can reduce the range, do fewer repetitions, use more support or choose an easier movement. Also reduce other loads during the day if they have increased. Stairs, shopping and sport add to the exercise programme.
For example, after an unusual day with many stairs, getting up from a chair may be harder. Try a higher chair and a shorter set if this remains permitted and comfortable. If things continue to worsen despite this adjustment, seek advice rather than continually looking for another exercise.
Chapter sources [5]
When should you stop and seek assessment?
Stop for sudden pain, locking, significant giving way, new swelling or sudden loss of strength. A red, hot knee with fever, inability to bear weight after an accident or a suddenly swollen leg needs prompt assessment. With chest pain or breathlessness, call 112 in Luxembourg.
Do not push a locked knee to gain movement. Progression advice does not apply to these signs. If you feel unwell or have unusual breathing difficulties during activity, stop and seek help appropriate to the situation.
In everyday life
Try an exercise without rushing the steps
Try a small dose
Two or three controlled movements, if suitable.
Observe afterwards
Consider your symptoms and the next day.
Adjust gradually
Increase one variable or ask for an adaptation.
Chapter sources [5]
How do exercises relate to your activities?
Choose an observable goal: getting up, walking to a shop or using stairs. Exercises prepare certain abilities, but you also need to return gradually to the actual task. Better strength while sitting does not immediately guarantee that a sporting pivot is safe.
Discuss additional activities with your professional. A walk may complement strength work, depending on your situation. Your record can include the chosen exercise, dose, response and a reference activity. A simple notebook is enough; the aim is to understand changes, not to monitor every sensation constantly.
Prepare your programme with your physiotherapist
Before choosing an exercise, check that you understand its purpose, range and dose. You should be able to explain how to get into position, when to practise it and which response requires adjustment. Ask for a demonstration if a word or drawing is not enough.
The sheet can serve as a reminder after this discussion. Select only the agreed movements and ask for the doses to be clarified if your programme differs from the small introductory dose. A general sheet does not become an individual prescription because it contains your selection. Also keep the contact details to use if a problem arises between appointments.
When should the programme be reviewed?
Agree on a review point for the problem being treated. If exercises remain too easy, they may no longer match the goal. If they always cause worsening, the dose, technique or diagnosis needs review. Lack of progress does not automatically mean that you have done something wrong.
The programme should evolve with your abilities and circumstances. After improvement, look for a realistic routine to maintain activity. When a new symptom or injury appears, return to assessment instead of automatically using an old sheet.
Your questions
Do I need to do every exercise?
No. The choice depends on your assessment and goal. Start with the suitable movements you have agreed on. A short selection that you understand and review regularly is often easier to follow than a long list.
Chapter sources [5]
Are two or three repetitions enough to build strength?
This is an introductory dose to observe tolerance. A strengthening programme then needs suitable load, sets and recovery. The small dose is not presented as a complete treatment.
Chapter sources [5]
Can I use the sheet after surgery?
Only for exercises and doses approved by your team. Weight-bearing and movement restrictions take priority. Meniscus repair, ligament reconstruction and knee replacement may require different instructions.
What if I have more discomfort the next day?
Reduce the dose or difficulty and check your total load for the day. If worsening persists, the knee swells or a new sign appears, seek advice. Do not push through severe pain to finish the sheet.
Chapter sources [5]
Sources and references
- [1] NICE NG226 — Osteoarthritis in over 16s
- [2] Neal et al. — Best practice guide for patellofemoral pain (2024)
- [3] AAOS OrthoInfo — Osgood-Schlatter Disease
- [4] Cambridge University Hospitals — Knee exercises
- [5] NHS inform — Exercises for knee problems
- [6] NHS BNSSG — Patellar tendinopathy : symptoms, load and exercises
- [7] Breda et al. — Progressive tendon-loading exercise trial (2021)
- [8] Assurance Maladie — Douleurs du genou : que faire et quand consulter ?
- [9] NHS — Baker’s cyst
- [10] NICE NG157 — Joint replacement
- [11] Assurance Maladie — Traitement des lésions méniscales du genou
- [12] CGDIS — 112 Luxembourg
Text updated on
Medical review: awaiting Hasib Selimovic.