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Knee Pain / Strengthening

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On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.


The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.


The early plan is designed to maintain mobility of the joint and soft tissues flexibility whilst also keeping the quadriceps muscles activate to prevent weakening – this is essential for knee stability. The intermediate plan introduces more weight-bearing exercises to strengthen the thigh & buttock muscles including the lateral Glutes which increase lateral knee stability. The advanced programme progresses to loaded exercise to increase lower limb strength and stability with functional movement patterns. Finally, the super advanced programme comprises of very complex and challenging exercise for those requiring significant strength & stability. Impact and full single leg loading exercises will re-create sporting movements, further improving dynamic stability.


For a general overview of knee pain – click here. These exercises can be used for several different conditions related to the knee please click the links below for more information:



Link To Video Demonstrations

Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for knee pain/strengthening. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate, advanced or super advanced) and view only those videos so that you perform the correct exercises.

Please Note

Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.


If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.

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