Rehab Library · Hips, knees & feet
Knee Pain Rehab Guide
A general guide to easing pain around the front of the knee and building strength in your hips and legs. Use it alongside the advice from your treating practitioner.
← Back to Rehab LibraryAbout front-of-knee pain
Understanding knee pain
Pain around or behind the kneecap, often called patellofemoral pain, is one of the most common causes of knee pain, especially in active people, teenagers and runners. It is often felt when climbing stairs, squatting, kneeling, running, or sitting for a long time with your knees bent.
It usually relates to how much load the knee is handling compared with what it is used to, rather than damage. Strengthening the hip and thigh muscles and adjusting activity often helps.
What usually helps
• Adjusting, rather than stopping, activities that aggravate it, such as running distance or deep squats.
• Strengthening the muscles around your hips and thighs.
• Building your activity back up gradually.
• Supportive, comfortable footwear.
• Your practitioner may also suggest taping or other short-term support.
Before you start
This guide is general information. Knee pain can have different causes, especially after an injury, so it's worth having it assessed. Follow the specific program your practitioner gives you, and move slowly and with control.
A simple pain guide
Some discomfort during exercise is common and is not usually a sign of harm. As a general guide, keep pain at or below about 3 out of 10 during exercise, and it should settle back to your usual level by the next morning.
If pain goes higher or lingers, ease back on the depth, weight or repetitions, and let your practitioner know.
Phase 1
Settle and activate
Early on, the aim is to keep your knee moving and to start gently switching on the muscles that support it. These can be done most days.
1
Thigh tightening
10 holds of 5–10 seconds
Sit with your leg straight out in front of you and a rolled towel under your knee. Tighten the muscle at the front of your thigh to press the back of your knee into the towel. Hold, then relax.
2
Straight leg raise
3 sets of 10
Lie on your back with one knee bent. Tighten the thigh of your straight leg and lift it to about the height of your other knee, then lower slowly.
3
Side-lying leg raise
3 sets of 10
Lie on your side with your bottom knee bent. Keeping your top leg straight and toes pointing forward, lift it a little way towards the ceiling, then lower slowly.
4
Glute bridge
3 sets of 10
Lie on your back with your knees bent and feet flat. Squeeze your buttocks and lift your hips until your body forms a line from shoulders to knees. Hold for a breath, then lower slowly.
Phase 2
Build strength
As your knee settles, building strength in your hips, thighs and calves helps your knee handle more load. These are often done 3–4 times a week.
1
Clamshells
3 sets of 12–15
Lie on your side with your knees bent and a light band around your thighs. Keeping your feet together, lift your top knee, then lower slowly.
2
Sit to stand
3 sets of 10
Sit towards the front of a firm chair with your feet hip-width apart. Stand up, keeping your knees in line with your toes, then sit back down slowly with control.
3
Wall sit
3 holds of 20–30 seconds
Lean your back against a wall and slide down until your knees are slightly bent, only as far as is comfortable. Hold, then slide back up.
4
Calf raises
3 sets of 12
Hold onto a bench or wall. Rise slowly onto your toes, pause, then lower back down with control.
Phase 3
Return to everyday activities
The final stage builds strength in single-leg and sport-like movements, so you can get back to stairs, running and the activities you enjoy.
1
Step-ups
3 sets of 8–10 each leg
Step up onto a low, stable step, pushing through your front foot and keeping your knee in line with your toes, then step back down with control.
2
Step-downs
3 sets of 8 each leg
Stand on a low step and slowly lower the heel of your other foot towards the floor, keeping your knee in line with your toes, then push back up.
3
Split squat
3 sets of 8 each leg
Stand with one foot in front of the other. Lower your back knee towards the floor as far as is comfortable, keeping your front knee over your foot, then push back up.
4
Return to running or sport
Build up over a few weeks
Start with shorter, flatter sessions and gradually increase distance, speed and hills, keeping pain within the guide above.
Everyday tips
• Break up long periods of sitting with your knees bent.
• If stairs are painful, take them one at a time, leading with your stronger leg going up.
• Reduce deep squatting and kneeling for now.
• Increase running or training gradually, by no more than about 10% a week.
• Choose supportive, comfortable footwear.
When to seek prompt medical review
• Calf pain, swelling or redness, especially after surgery, travel or a period of immobility. Seek urgent medical care.
• Your knee locks, gives way, or you can't fully straighten it.
• Significant swelling after an injury, or you felt a pop at the time.
• You can't put weight on your leg.
• Your knee is hot, red and swollen, or you feel feverish or unwell.
• Pain at night or at rest that is getting worse.
This resource is general information only and is not a substitute for individual assessment and advice. Prepared by Dr Emma Cormack (Chiropractor), Vital Chiropractic, Mona Vale.
Need help with knee pain?
Book an appointment with Dr Emma at Vital Chiropractic in Mona Vale for an assessment and a plan tailored to you.
Book nowVital Chiropractic
Opening hours
Connect
© 2026 Vital Chiropractic