Get Physiotherapy At Home for Knee Pain: Strengthen Your Knees Without Leaving Home

Knee pain can be frustrating, especially when it disrupts your ability to walk, climb stairs, or simply sit comfortably. At Physica, we bring expert home physiotherapists for knee pain directly to your doorstep ensuring recovery, comfort, and convenience.

In this guide, we’ll break down:

• What causes knee pain

• When to seek physiotherapy

• A proven home exercise program

• Tips to speed up your recovery

Understanding the Knee Joint

The knee is the largest and most complex joint in your body. It connects the thigh bone (femur) to the shin bone (tibia) and includes the patella (kneecap). With ligaments, tendons, and cartilage (menisci) supporting movement, even minor imbalances can cause significant pain or instability.

Common conditions treated by our home physiotherapists:

• Ligament tears (ACL, MCL, LCL)

• Meniscus injuries

• Patellar tendinopathy

• Osteoarthritis

• IT band syndrome

• Post-surgical rehab

When Should You See a Physiotherapist?

You should consult a home physiotherapist if you:

• Experience pain while climbing stairs

• Hear clicking or popping during movement

• Can’t fully extend or flex your knee

• Feel unstable when bearing weight

• Have ongoing swelling or discomfort

Physica’s experts will assess you at home and design a personalized rehab plan.

Benefits of Home Physiotherapy for Knee Pain

• No travel or waiting room

• Tailored rehab in your home setting

• Personalized supervision for each exercise

• Focus on regaining independence in daily activities

Whether you're recovering post-surgery or managing arthritis, our home visit physios are trained in evidence-based knee strengthening programs.

Knee Strengthening Exercises You Can Do at Home

Our Physica therapists follow a structured program that includes stretching, activation, and strengthening exercises. Below are key phases with exercises you can try at home (always under professional guidance):

🔹 Phase 1: Pain Relief & Activation (Week 1)

Key Exercises:

• Static quadricep

• Heel slides

Avoid: running, kneeling, and stair descent.

🔹 Phase 2: Mobility & Strengthening (Weeks 2–4)

This stage focuses on regaining movement and activating weak muscles.

Key Exercises:

• Straight Leg Raises

• Hamstring Curls

• Calf Raises

Stretching:

• Quadriceps stretch

• Hamstring stretch

• IT Band stretch

Avoid deep squats, cross-legged sitting, and jumping.

🔹 Phase 3: Functional Rehab & Return to Activity (Week 4+)

This is where your therapist helps you transition to normal movement.

Advanced Exercises:

• Lunges

• Side Lunges

• Clamshells

• Side Leg Raises

How Long Does Recovery Take?

• Mild injuries: 4–6 weeks

• Post-surgical rehab: 8–12 weeks

• Chronic pain (e.g., osteoarthritis): Ongoing management with weekly sessions

Progress depends on your adherence to exercises and avoidance of pain triggers.

Prevention 

Sometimes knee pain just happens. But certain steps may help prevent the pain.

• Maintain strength. Strong quadriceps and hip abductor muscles help keep the knee balanced during activity, but avoid deep squatting during your weight training

• Think alignment and technique. Ask your doctor or physical therapist about flexibility and strength exercises to optimize your technique for jumping, running and pivoting — and to help the patella track properly in its groove. Especially important is exercise for your outer hip muscles to prevent your knee from caving inward when you squat, land from a jump or step down from a step.

• Lose excess pounds. If you're overweight, losing weight relieves stress on your knees.

• Warm-up. Before running or other exercises, warm up with five minutes or so of light activity.

• Stretch. Promote flexibility with gentle stretching exercises

• Increase intensity gradually. Avoid sudden changes in the intensity of your workouts

• Practice shoe smarts. Make sure your shoes fit well and provide good shock absorption. If you have flat feet, consider shoe inserts

Book a Physiotherapist At Home For Your Knee Pain

If you're searching for a "physiotherapist near me", Physica offers personalized physiotherapy at home for knee pain trusted by thousands. Our experts bring clinic-grade care to your home, complete with guidance, equipment, and progress tracking.

📞 Book A Session Now to start your recovery.