Physical Therapy for Knee Pain: How It Works, What to Expect, and Best Exercises
Learn how physical therapy for knee pain can help you manage symptoms and prevent future pain flares through targeted exercises.
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Knee pain can be caused by a combination of factors like weakness, age-related changes, or overuse, and it can interfere with daily activities like climbing stairs or running errands. “Physical therapy can make a big difference in managing knee pain and improving mobility,” says Dylan Peterson, PT, DPT, a physical therapist at Hinge Health.
Read on to learn how physical therapy can treat knee pain — and how digital providers like Hinge Health make it easy to access effective care.
Interested in getting a personalized plan for knee pain? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Our Hinge Health Experts
Dylan Peterson, PT, DPT
Jonathan Lee, MD, MBA
Common Causes of Knee Pain
Understanding the factors contributing to your knee pain can help guide effective treatment. Common issues include:
Arthritis, such as osteoarthritis or rheumatoid arthritis.
Overuse injuries, including runner’s knee or patellar tendinitis.
Trauma, such as ligament injuries (ACL, MCL) or meniscus tears.
Age-related changes.
Other conditions like bursitis or referred pain from your hips or lower back.
How Can Physical Therapy for Knee Pain Help?
When your knees hurt, it’s tempting to stop all activity to rest. But too much rest can actually make things worse. “While reducing movement for a short time can help, there’s always something you can do to improve your knee pain, and it often starts with moving more — or moving smarter,” says Dr. Peterson.
This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat knee pain. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.
Signs You Might Benefit From Physical Therapy for Knee Pain
It can be hard to know when knee pain requires intervention. Physical therapy may be the right choice if you have:
Pain during daily activities like walking, climbing stairs, or standing up.
Limited range of motion or stiffness in your knee joint.
Instability, clicking, or catching sensations in the knee.
Difficulty returning to activities you enjoy after an injury.
Pain that persists despite trying conservative pain management techniques like activity modifications, over-the-counter pain medications, ice, and heat.
Physical Therapy Exercises for Knee Pain
Want expert care? Check if you're covered for our free program →- Quad Stretch
- Hamstring Stretch
- Knee Extension With Band
- Mini Squat
- Bridge
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
These knee exercises recommended by Hinge Health physical therapists are a great starting point to support knee health by building lower body strength, flexibility, and mobility. While they can be beneficial for many, knee pain can have many causes, and the most effective knee physical therapy exercises for you may depend on your specific needs or injuries. Working with a physical therapist ensures that you get personalized recommendations tailored to your situation.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
What to Expect at Physical Therapy for Knee Pain
The primary focus of physical therapy for knee pain is to relieve symptoms by improving joint function, increasing mobility, and building strength around your knee. In addition to reducing pain, physical therapy helps you maintain or regain the ability to perform daily activities and meet functional goals that are important to you. Your physical therapist will guide you through exercises and techniques designed to achieve these outcomes. Here’s more on what to expect.
Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how knee pain is affecting you and guides your treatment plan.
Strengthening exercises. A key component of physical therapy for knee pain is strengthening the muscles that support and stabilize the knee joint. These exercises are designed to build resilience over time, making it easier to handle daily activities with less pain.
Stretching and range of motion exercises. Knee pain often limits movement, leading to stiffness and reduced flexibility. Physical therapy includes stretching exercises that help loosen tight muscles and improve range of motion, enabling smoother, more comfortable knee motion.
Education. This is a cornerstone of physical therapy for knee pain. Your physical therapist will provide information on managing knee pain, including self-care strategies, adjustments to daily activities, and using exercise to manage pain.
Pain relief techniques. Physical therapists can recommend various techniques to help reduce pain, including ice, heat, activity modifications, and more. These approaches can offer immediate relief and prepare you to engage more effectively in strengthening and stretching exercises.
Prevention tips for long-term knee health. Physical therapy isn’t only about treating current pain; it’s also about preventing future issues. A physical therapist can provide personalized advice on maintaining knee health, such as ongoing exercise routines, activity modifications, and lifestyle changes.
Personalized Care for Different Types of Knee Pain
Physical therapy for knee pain is not one-size fits all. Here are a few examples of how it may differ depending on the cause of your knee pain.
For arthritis. You’ll likely focus on lower-impact exercises, joint stabilization, and managing inflammation.
For sports injuries. There’s more emphasis on recovery, muscle rebalancing, and return-to-sport planning.
For overuse injuries. Your physical therapist will identify movement patterns to adjust and work with you to build endurance gradually.
For post-surgical recovery. You’ll focus on strengthening exercises to regain stability and function.
Physical Therapy for Knee Pain With Hinge Health
If knee pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.
Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.
Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.
Meeting with a Hinge Health Physical Therapist
Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.
You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Zeng, C.-Y., Zhang, Z.-R., Tang, Z.-M., & Hua, F.-Z. (2021). Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Frontiers in Physiology, 12(1). doi:10.3389/fphys.2021.794062
Allen K. D. et al. (2018). Physical therapy vs internet-based exercise training for patients with knee osteoarthritis: results of a randomized controlled trial. Osteoarthritis Cartilage, 26(3), 383-396. doi:10.1016/j.joca.2017.12.008
Bailey, J. F., Agarwal, V., Zheng, P., Smuck, M., Fredericson, M., Kennedy, D. J., & Krauss, J. (2020). Digital care for chronic musculoskeletal pain: a 10,000 user longitudinal observational study (Preprint). Journal of Medical Internet Research, 22(5). doi:10.2196/18250