Our Services

Knee pain physiotherapy self help 

This information is to help you learn more about knee problems and some basic exercises which can help. It is not a replacement for professional help but may aid information or advice given to you by a medical professionals. If you are accessing this site for self help information in the absence of professional advice, please be aware that the advice and/or exercises may not be suitable for you. If you have any concerns or in the event of any problems, please seek professional advice.

The self-help videos have been developed by the Physiotherapy Service in line with evidence based practice at the time of making. It is important to watch the video and read the advice regarding the exercises prior to doing them to identify if it is appropriate for your symptoms / condition.

The following exercises can help stretch and strengthen the muscles around your knee, therefore reducing pain and discomfort.You should gradually increase these exercises from once to 3 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist.

Inner range quads and straight leg raise

These exercises can help strengthen the muscles at the front of your thigh.

Split squat lunge

This exercise can help strengthen the muscles in your buttock and thigh.

Chair squats

This exercise can help strengthen the muscles in your legs.


This exercise can help strengthen the muscles in your legs.

Quads and hamstring stretch

These exercises can help stretch the muscles in the front and back of your thigh.

Star excursion

This exercise can help improve the stability of your knee and ankle.

Useful information 

Arthritis Research UK Osteoarthritis of the knee

Arthritis Research UK Knee Patellofemoral pain (knee pain in Young adults)

NHS Choices: knee pain

NHS Choices: knee ligament surgery

NHS Choices: Arthroscopy

NHS Choices: Paracetamol

NHS Choices: Ibruprofen

Arthritis Research UK Pain Killers (analgesics)

Exercise, weight loss and local information