Physical Therapy for Knee Pain: Restoring Function and Performance
Physical therapy for knee pain focuses on two key goals: reducing pain and symptoms, and improving function. A personalized plan combines education, active rehabilitation, and exercises that address your specific needs.
In the accompanying video, Dr. Zach Baker, Chief Clinical Officer at Rehab 2 Perform, explains what to expect from knee rehabilitation and demonstrates five exercises for mobility, strength, and balance. Watch for exercise demonstrations and coaching cues, and explore the key takeaways below.
How Physical Therapy Helps Manage Knee Pain
Pain management starts with education. Your physical therapist helps you understand what may be contributing to your symptoms and how to modify activities or daily routines that aggravate your knee.
Your therapist may also use ice, heat, electrical stimulation, or compression garments to help manage pain, inflammation, and swelling.
Active rehabilitation is a major part of the process. Targeted movement and exercise help address your limitations and build your ability to handle everyday activities, workouts, and sports.
What Happens During a Knee Physical Therapy Evaluation?
During your initial evaluation, your physical therapist assesses:
- Range of motion: How well your knee bends and straightens.
- Strength: How the muscles supporting your knee and surrounding joints perform.
- Balance: Your ability to maintain stability during movement.
- Movement and coordination: How your body works together to complete different tasks.
These findings guide a customized plan of care. Your exercises and activities may change from session to session as your therapist adjusts the plan to your needs and progress.
Building Independence Beyond Your PT Sessions
An important goal of physical therapy is helping you develop the knowledge and confidence to take an active role in your recovery.
Your therapist teaches you strategies and exercises you can practice outside the clinic. A personalized home exercise program helps you build on what you learn during appointments and continue working toward your goals between visits.
Understanding both how and why you perform each exercise helps you take greater ownership of your recovery.
5 Exercises Used in Knee Rehabilitation
In the video, Dr. Baker demonstrates five exercises that address different aspects of knee rehabilitation. These are examples, and your physical therapist can determine which movements and dosages match your abilities and tolerance.
1. Kneeling Quad Stretch
Targets flexibility in the front of the thigh when quadriceps tightness limits knee bending. The demonstration emphasizes an upright posture and a strong but comfortable stretch while breathing normally.
Demonstrated dosage: Two holds of 30 seconds.
2. Active Hamstring Stretch
Also called “hammy kicks” or hamstring flossing, this exercise works on hamstring flexibility and knee straightening. Move through your available range without forcing the leg straight.
Demonstrated dosage: Two sets of 5–10 repetitions per side.
3. Single-Leg Bridge
Builds hamstring and glute strength while challenging hip stability. Dr. Baker demonstrates options for foot elevation and arm position to adjust the difficulty.
Demonstrated dosage: Two to three sets of 8–12 repetitions per side.
4. Split Squat
Strengthens the quadriceps and lower body while challenging balance and control. The demonstration covers an upright torso position, controlled movement, and ways to adjust resistance.
Demonstrated dosage: Two to three sets of 8–12 repetitions per side.
5. Single-Leg Romanian Deadlift (RDL)
Develops balance, coordination, and strength through the back of the leg and hip. Maintain a slight knee bend and a flat back as you hinge at the hips.
Demonstrated dosage: Two to three sets of 8–12 repetitions per side.
Watch the video for full demonstrations. Perform exercises under the guidance of a professional who has assessed your movement and selected activities appropriate for your abilities and tolerance.
Your Path Back to Performance
There are many ways to improve mobility, strength, balance, and coordination. These five exercises offer a look at what knee rehabilitation may include, while your individual plan should reflect your symptoms, limitations, and goals.
Whether you want to navigate stairs more comfortably, return to workouts, or prepare for sport, physical therapy helps connect your recovery to the activities that matter to you.
At Rehab 2 Perform, we emphasize personalized care, active rehabilitation, and education to help you improve function and build independence.
Ready to take the next step? Schedule a knee pain evaluation at Rehab 2 Perform.
About Rehab 2 Perform
Rehab 2 Perform provides personalized physical therapy and sports rehabilitation for competitive athletes, active adults, and individuals looking to become more active. Our approach emphasizes active rehabilitation, education, and functional fitness to help you work toward your goals.
Find a Rehab 2 Perform location near you.
Article updated October 2026.