Knee Pain: A Simple Guide to Staying Active and Mobile

Knee pain that limits movement and activity is common as we age. Pain, stiffness, or swelling in the knee can make walking, climbing stairs, and even getting up from a chair more difficult. Many causes of knee pain, such as meniscus (cartilage) tears or articular (joint surface) changes, can be improved with physical therapy and targeted exercises. This guide summarizes evidence‑based recommendations from the 2018 clinical practice guideline for knee pain and mobility impairments related to meniscal and articular cartilage problems. 

Why Physical Therapy Matters

Knee pain and mobility limitations often involve:

• Weak leg muscles (especially quadriceps and hamstrings)

• Reduced knee motion and flexibility

• Changes in balance and gait

• Difficulty with everyday tasks

Physical therapy helps by reducing pain, improving knee motion and strength, and guiding safe return to activity. 

What to Expect in Physical Therapy

Your physical therapist will tailor care to your needs and may include:

1. Assessment and Education

• Review your history and symptoms

• Assess knee strength, motion, and function

• Set realistic goals for walking, stairs, or daily tasks

2. Exercise‑Based Treatment (Core of Rehab)
The guideline strongly supports exercise as a central part of rehab, including:

• Progressive range‑of‑motion exercises to keep the knee moving

• Strengthening exercises for thigh, hip, and calf muscles

• Neuromuscular training to improve movement control
  These exercises may be done both in‑clinic and at home. 

3. Supervised Rehab and Home Program
Your therapist will help you progress exercises safely and give you a home exercise plan to build strength and mobility consistently. 

4. Functional Training
As you improve, activities will focus on specific tasks like:

• Walking longer distances

• Climbing stairs

• Getting up from a chair

• Balance and stability tasks to reduce fall risk

Safe, Practical Exercises for Older Adults

Here are some gentle, guideline‑aligned exercises you can do at home (as advised by your therapist):

Knee‑Range Mobility

• Heel Slides: Lying on your back, slowly slide your heel toward your buttock, then back down.
  10–15 reps, 1–2 sets

Leg Strength

• Seated Leg Raises: Sit tall and lift one straight leg a few inches, hold 3–5 seconds, lower.
  10–15 reps each leg

• Mini‑Squats to Chair: Stand in front of a chair, bend knees slightly as if sitting back, then stand up.
  8–12 reps

• Calf Raises: Stand holding a chair, rise gently onto toes, then lower.
  10–15 reps

Balance and Functional

• Heel‑to‑Toe Walk: Walk in a line placing heel to toe slowly.
  10 steps each direction

• Sit‑to‑Stand: Practice getting up from a chair without using hands if possible.
  8–10 reps

Note: Mild soreness is normal, but exercises should not make pain significantly worse the next day. Always follow your therapist’s guidance. 

Tips for Recovery at Home

✔ Do your exercises regularly (daily or as prescribed)
✔ Avoid long periods of inactivity
✔ Use supportive shoes for walking
✔ Ask your therapist how to safely increase activity

Summary

• Knee pain in older adults often involves meniscal or cartilage issues

• Physical therapy with exercise, strength training, and functional movement is strongly supported by evidence

• A tailored plan helps reduce pain, improve movement, and support daily activities

Reference

Logerstedt, D. S., Scalzitti, D. A., Bennell, K. L., et al.Knee Pain and Mobility Impairments: Meniscal and Articular Cartilage Lesions — Revision 2018 Clinical Practice Guideline.Journal of Orthopaedic & Sports Physical Therapy. 2018;48(2):A1–A50. doi:10.2519/jospt.2018.0301