reduce knee pain with physiotherapy in abbotsford

Knee pain can vary among people, depending on several factors. However, some signs and symptoms are uniform in all reports, such as people complaining about limited motion and sharp pain in the knee area.

Moreover, issues like difficulty in walking, swelling around the area, stiffness of the knee, and crunching noise in specific movements are all common.

What Causes Knee Pain?

Knee pain is common for all people to experience at some point in their lives. Here are some factors that contribute to or result in knee pain:

  • Meniscus tears
  • Rheumatoid arthritis of the knees
  • IT band syndrome
  • Knee ligament injuries
  • Plica syndrome
  • Tendonitis
  • Arthritis of the knees
  • Jumper’s knee
  • Bursitis
  • Post-traumatic arthritis
  • Larsen Johansson Syndrome
  • Baker's cyst

Exercises for Knee Pain

So, if you’re experiencing any of these issues, it’s time to consider doing physical therapy exercises, such as the following:

1. Ball or Wall Squat

You need an exercise ball, or you can simply use the wall for this exercise. Begin with standing with your back against the wall, with your feet a couple of inches apart. Then, you should bend your knee while still maintaining pressure on the wall. Ensure that your thighs are parallel to the floor.

Keep your knees in a lined-up position and not in front of the ankle. Hold this position for ten seconds, then use your glute muscle to straighten your back up to the start position for the best results.

2. Step-Ups

This is one of the best physiotherapy exercises for knee pain since it feels like climbing stairs. All you need is a step bench or to stand at the lowest step of a staircase, then tighten your pelvis and abs.

To do the exercise, you should bend one knee and slowly lower your opposite toes. Proceed to do this position for ten to 15 step-ups, then do a leg switch.

3. Straight Leg Raise

You can begin with this particular physiotherapy by performing the simple leg raise exercise. First, all you need to do is lie down on a forming surface in a straight position with your face up. Then, bend one knee with your foot flat on the floor.

Next, you should lift the other leg to the height of the bent knee without moving your pelvis. Instead, try to keep it straight using your abdominal muscles. You can do this exercise several times with two sets of ten reps and allows you to strengthen your quadriceps and regain freedom of movement in the knee.

4. Bridge

Another great physical exercise you can do is the bridge. This involves bending both your knees and making sure that your feet are somewhere around hip-width apart.

Then, use your glutes to lift your hip as high as you can, creating a bridge. Next, further lift your toes while anchoring the heels on the floor, making the hamstring and glutes work together. Do this exercise in two sets of ten reps.


Knee pain can be a painful and uncomfortable feeling that is best addressed quickly to stop prolonging the discomfort. Physiotherapy can help address and treat factors that result in knee pain so that you will no longer have to endure it.

Physiotherapy can do wonders for your health. If you’re in need of a licensed physiotherapist of a licensed clinic, Prestige Physiotherapy and Sports Medicine Abbotsford can help. As experienced physiotherapists in Abbotsford, BC, we provide rehabilitation excellence and are committed to helping you break free from knee pain to be your best.

We provide individualized rehabilitation, evidence-based treatment with a multi-modal approach, and a first-class experience. Get in touch with us today and let us know how we can help.

Kuljeet Cheema

Kuljeet Cheema

Director, Physiotherapist

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