Exercises and Physiotherapy for Knee Arthritis

Relieve Knee Joint Pain with Invicta Health and Performance

Knee osteoarthritis (OA) is one of the most common causes of knee pain, especially among adults over 50. But with the right care, you don’t have to let it hold you back. At Invicta Health and Performance, we specialise in physiotherapy for knee pain, helping you regain mobility, reduce discomfort, and stay active through tailored treatment, guided exercise and where appropriate, joint injections.

What Is Knee Osteoarthritis?

Knee OA is a wear-and-tear condition that affects the cartilage lining the knee joint. As the cartilage thins, symptoms such as joint stiffness, swelling, and aching pain can develop often getting worse with activity or after long periods of rest.

How Physiotherapy Helps with Knee Pain

At Invicta Health and Performance, we offer a comprehensive approach to managing knee joint pain, including:

• Targeted strengthening and mobility exercises
• Manual therapy to reduce stiffness and improve movement
• Personalised home exercise plans
• Education and advice on pacing, joint protection and daily activity modifications
• Joint injections, where clinically appropriate, to help reduce inflammation and support recovery

Whether your symptoms are mild or more advanced, physiotherapy for knee joint pain is a proven, non-invasive treatment option that focuses on long-term joint health and improving quality of life.

5 Exercises for Knee Arthritis

Here are five simple, effective exercises that we commonly prescribe to help manage symptoms and improve strength around the knee:

1. Static Quads
   Sit with your leg straight. Tighten the thigh muscles and press the back of your knee into the floor/ bed. Hold for 5 seconds. Repeat 10 times.
2. Straight Leg Raises
   Lying on your back, tighten your thigh and raise your leg about 6–8 inches off the floor. Hold for 5 seconds, then lower slowly. Repeat 10–15 times.
3. Glute Bridges
   Lie on your back with knees bent and feet flat on the floor. Engage your glutes and lift your hips until your body forms a straight line from shoulders to knees. Pause at the top, then lower with control. Repeat 10–15 times.
4. Step-Ups
   Step up onto a low step with one leg, then return to the floor. Alternate legs. Repeat 10–12 times per side.
5. Sit to Stand
   Use a chair without armrests. Slowly stand up, then sit back down with control. Repeat 10–15 times.

Always consult a physiotherapist before starting new exercises, especially if your pain is worsening or interfering with daily life.

When to See a Physiotherapist

If you’re experiencing ongoing knee pain, stiffness, or reduced mobility, physiotherapy can help. Early intervention often leads to better outcomes. Whether you’re newly diagnosed or have been managing arthritis for years, our experienced team can guide you through the next steps.

Book an Appointment with Invicta Health and Performance

Don’t let knee pain stop you from doing the things you enjoy. At Invicta Health and Performance, we offer expert support for managing knee arthritis through personalised treatment plans, hands-on care, and joint injections when appropriate.

Call us today or book your assessment online to take the first step towards lasting relief.