Keywords: knee pain exercises Nagpur, home physiotherapy Nagpur, knee physiotherapy at home

Knee pain is a common issue among people of all ages — whether due to arthritis, injury, or poor posture. The good news? You don’t always need to visit a clinic. With proper guidance, you can perform knee pain exercises at home and get effective relief.

If you’re in Nagpur and looking for home physiotherapy for knee pain, here are some expert-recommended exercises you can safely do under supervision:

✅ 1. Quad Sets

• How to do: Sit or lie down with legs straight. Tighten the thigh muscles by pushing the knee down into the floor.

• Hold for: 5 seconds

• Repeat: 10–15 times

• Benefit: Strengthens the quadriceps without moving the joint.

✅ 2. Straight Leg Raises

• How to do: Lie flat, keep one leg straight and lift it about 12 inches.

• Hold: 3–5 seconds, then lower

• Repeat: 10–15 reps

• Benefit: Builds strength in the quadriceps and core.

✅ 3. Heel Slides

• How to do: Lie on your back, slowly slide your heel toward your buttocks, then extend back.

• Repeat: 10–15 reps

• Benefit: Improves knee flexibility and range of motion.

✅ 4. Hamstring Curls

• How to do: Stand holding a chair for balance. Bend one knee backward.

• Hold: 5 seconds, then lower

• Repeat: 10 reps per leg

• Benefit: Strengthens the back of the thigh.

✅ 5. Step-Ups

• How to do: Step onto a low platform or stair, then step down.

• Repeat: 10–12 reps

• Benefit: Enhances functional strength in knees and hips.

⚠️ Important Tips

• Always warm up before starting exercises.

• If pain worsens, stop and consult a physiotherapist.

• Supervised sessions ensure correct technique and safety.

👨‍⚕️ Need Expert Help in Nagpur?

At Physiook, we provide professional home physiotherapy for knee pain in Nagpur. Our expert therapists guide you with personalized care plans and supervised exercise sessions — right at your doorstep.

📞 Call/WhatsApp: 9209894949
📍 Smruti Nagar | Koradi Road | All Nagpur Areas