KNEE JOINT : it is a complex  structure  encloses two articulations tibiofemoral and patellofemoral joints it is designed for both stability and mobility. There is a variety of problems which can lead to pain , stiffness  and lack of mobility in knee joint.

commonest of them are osteoarthritis, joint trauma, muscular trauma ,rheumatoid arthritis and joint immobilisation after fracture or major trauma.

Whatever may be the reason for pain but there are few exercises which can be easily performed at home without assistance and these exercises help  to maintain the joint’s full range of motion. And strengthen the muscles

Every healthy individual must perform these basic drills and those who are suffering from pain must consult their therapist first so that appropriate therapeutic intervention can be given.

Quadriceps isometrics

Lie down on your back. Place a rolled up towel under  the knee.contract the thigh muscles so that knee gets  straighten and hold the contraction for 5 seconds. Release. Repeat 10 times on each side.

SLR Straight Leg Raise

Lie down  on your back. Stretch both legs out on the floor. Lift the right leg up to about 30 degree  off the floor and hold the contraction for 10 seconds. Repeat 5 times on each side.

Hip Adduction

Lie down on  your back . Bend knees keeping feet on the floor. Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs towards the object you are holding and hold for 5–10 seconds. Release and repeat 10–20 times. This will strengthen the inner thigh muscles. 

Hip Raise

Lie down straight. Bend knees keeping feet on the mat. Heels should be close to the butt. Pushing off with the heels, lift the hips towards the ceiling and hold for 5–10 seconds. Release and repeat 10–20 times.


Stand with feet hip distance apart, pelvis slightly tucked. Placing all weight into the heels, squat down as if you are going to sit in a chair, sticking your butt way back. Keep upper body as upright as possible. Do 10–20 repetitions. Want a more advanced version, go deeper, but not below the thighs being parallel with the ground.

To increase flexibility quadriceps stretching ,hamstring stretching and hip flexors stretching can be added .

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