Exercises for Knee Pain
                     DR. 
SUNIL  
RAJAN
Head of Department
Apollo Institute of Orthopaedics, 
Apollo  Hospitals, Indore
M.S Orthopedics,
Specialization: Joint Replacement 
Surgery
Exercises for Knee Pain
Do exercises for knee pain really make a difference? The answer is a resounding yes! 
There are a huge number of different causes of knee pain, but in virtually every case 
exercises will really help.
Improving the strength and 
flexibility of the leg muscles 
changes the support around the 
knee and how the forces travel 
through the joint. Better support 
and better weight distribution 
helps to reduce pain and improve 
function.
It is easy to get disheartened 
when you have pain and to think 
that it's never going to get better, 
but that is very rarely true. So 
take control of things today and 
get back to doing what you love.
Where Do I Start?
There is something here for everyone. Not only will you find a whole range of tailored 
programmes for all causes of knee problems, there's also loads of great advice on how to 
exercise safely and my top tips on getting the best results. 
Each of these exercises for knee 
pain comes with easy to follow 
instructions including videos and 
pictures so you know you are 
doing them correctly.  
If you don’t know where to start, I 
suggest trying the beginners set first 
and progress on from there. 
Knee Strengthening Exercises
Strengthening exercises for knee pain are an essential part of rehab for almost every 
single knee problem.  Muscles start losing their strength really quickly after an injury or 
episode of knee pain which frequently exacerbates the problem and lengthens the 
recovery period.
Here you will find graded strengthening programmes to work through.  Each set targets 
the different sets of leg muscles that control the knee - the quads, hamstrings, glutes, 
calves and kneecap muscles.  There is:
1. Beginners Strengthening - This is the place to start. Simple but effective exercises to get 
those muscles going without any risk of overworking or damaging the knee.
2. Intermediate 
Strengthening- Once you have 
started to regain some strength 
and confidence, you can progress 
on to the next stage to further 
strengthen the muscles. These 
can all be done in your own 
home without any need for 
specialist equipment.
3. Advanced 
Strengthening- This is the final 
piece of the puzzle. It will 
enable you to regain full 
strength and function so you 
can return to your usual 
activities as well as prevent the 
original problem from flaring up 
again.
4. Knee Cap Strengthening- These exercises target the small muscles around the kneecap. 
Weakness in these muscles is a common cause of anterior knee pain.
5. Quadricep Strengthening 
Exercises- These quadricep 
exercises for knee pain help 
to strengthen the muscles on 
the front of your thigh and 
help with most causes of 
knee pain.
6. Hamstring Strengthening 
Exercises- These exercises 
specifically target the 
hamstring muscles on the 
back of the thigh, which are 
often overlooked. They not 
only improve strength and 
endurance but can reduce 
the risk of injury.
7. Vastus Medialis Exercises- How to strengthen and stretch the inner quads muscles and 
work the VMO
Unfortunately, it takes 
much longer to increase 
muscle strength than it 
does to lose it.  That 
means it is really 
important to start 
strengthening exercises 
for knee pain as soon as 
possible.  Even if your 
knee is feeling sore, 
there are some really 
simple strengthening 
exercises you can do 
without having to move 
the knee that can make 
a big difference to 
recovery.
Dr. Sunil Rajan is a well known Orthopaedic
 surgeon in Indore and a very experienced 
joint replacement surgeon. If you want to 
get knee replacement surgery in Indore, you 
should meet the best knee replacement 
surgeon Dr. Sunil Rajan in MP. Book an 
Appointment today call us at 9826200015 
for more information.
Head of Department
Apollo Institute of Orthopaedics,Apollo 
Hospitals, Indore
M.S Orthopedics, Specialization: Joint 
Replacement Surgery
Mobile: +91 98262 00015
Email: [email protected]
   DR. SUNIL RAJAN
General Inquiry :-  https://www.drsunilrajan.com/contactus.htm 
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