Here’s a list of physiotherapy exercises for knee pain, recommended by Dr. Sandeep Gupta, Director Orthopaedic and Joint Replacement Surgery at Livasa Hospital, Mohali. These exercises aim to strengthen the muscles around the knee, improve flexibility, and alleviate pain:

Quadriceps Sets

• Purpose: Strengthen the quadriceps, which support the knee joint.
• How to do it: Sit with your legs straight in front of you. Tighten your thigh muscle (quadriceps) by pressing the back of your knee down towards the floor or bed. Hold for 5 seconds, then relax. Repeat 10-15 times.

Straight Leg Raises

• Purpose: Strengthen quadriceps without putting pressure on the knee joint.
• How to do it: Lie on your back with one leg bent and the other leg straight. Slowly lift the straight leg to the height of the bent knee. Hold for 3-5 seconds, then lower it slowly. Repeat 10-15 times on each leg.

Hamstring Curls

• Purpose: Strengthen the hamstrings (muscles at the back of the thigh).
• How to do it: Stand holding onto a chair for balance. Slowly bend your knee, bringing your heel towards your buttock. Hold for 3-5 seconds, then lower it back down. Repeat 10-15 times on each leg.

Wall Squats

• Purpose: Strengthen the quadriceps and glutes, while improving knee stability.
• How to do it: Stand with your back against a wall and feet about shoulder-width apart. Slowly slide down the wall into a sitting position (as if you’re sitting in an imaginary chair), keeping your knees behind your toes. Hold for 5-10 seconds, then slowly slide back up. Repeat 10-15 times.

Step-Ups

• Purpose: Strengthen the quadriceps and improve knee stability.
• How to do it: Step up onto a sturdy platform or step with one foot, then bring the other foot up. Step down with the same foot and repeat. Alternate legs after each set. Do 10-15 repetitions for each leg.

Heel Slides

• Purpose: Improve knee flexibility and range of motion.
• How to do it: Sit on the floor or bed with your legs straight. Slowly slide one heel towards your buttocks, bending your knee as much as possible. Hold for 5 seconds, then slide it back out. Repeat 10-15 times on each leg.

Calf Raises

• Purpose: Strengthen calf muscles and improve knee support.
• How to do it: Stand with your feet shoulder-width apart, holding onto a chair for support. Slowly rise up onto the balls of your feet, hold for 3-5 seconds, then lower back down. Repeat 10-15 times.

Clamshells

• Purpose: Strengthen the hip muscles, which help stabilize the knee joint.
• How to do it: Lie on your side with your legs bent and knees stacked. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Hold for 2-3 seconds, then lower your knee back down. Repeat 10-15 times on each side.

Glute Bridges

• Purpose: Strengthen the glutes and hamstrings to support knee function.
• How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your glutes and lift your hips off the ground to form a straight line from your shoulders to your knees. Hold for 5 seconds, then lower your hips back down. Repeat 10-15 times.

Seated Knee Extensions

• Purpose: Strengthen the quadriceps and improve knee stability.
• How to do it: Sit on a chair with your feet flat on the floor. Slowly extend one leg out in front of you, straightening your knee as much as possible. Hold for 5 seconds, then lower it back down. Repeat 10-15 times on each leg.

Important Tips:

• Warm-up before starting exercises to avoid injury.
• Perform these exercises 2-3 times a day for best results.
• Stop any exercise if it causes sharp or severe pain, and consult your physiotherapist or orthopedic surgeon.

These exercises, as suggested by Dr. Sandeep Gupta, can help alleviate knee pain and improve joint stability over time. Always consult a physiotherapist to ensure the exercises are appropriate for your specific condition.