Knee pain is a frequent complaint. It can sometimes be concerning, particularly if it is very sore. However, knees often respond well to specific exercises and the pain is rarely caused by something serious. The knee is built to be very strong and is good at holding your weight, walking, and jumping (especially when the surrounding muscles are strong). It is very difficult to damage.

Most knee complaints will improve with time and some simple steps to strengthen it. At times it might not feel that your knee can get any better, but very few people need any extra care other than the steps below.

Your Prescribed Exercises

Exercise Links

Returning to Running/Sport

Why Have I Been Prescribed Exercises?

Exercise is often used to help you improve your symptoms by increasing your muscular strength. We all need to improve our muscle mass (the amount of muscle we have) before being able to increase our strength, power and endurance.

Strengthening is a process that requires us to challenge our bodies with activity to be able to drive a change. These changes are not immediate and strengthening will take at least 6-8 weeks before we notice big changes.

How Many Repetitions of an Exercise Should I Do?

Below are some ideas of how to choose what repetitions you should be using. Remember that you need muscle mass and strength before you can improve your power and/or endurance:


This is the process where we build muscle mass.

Rep range tends to be greater.

3 sets x 12-15 repetitions.


Improve your strength with lifting heavier loads.

Improve your strength by lifting more repetitions.

3 sets x 3-5 repetitions with a heavier load.

3 sets x 8-12 repetitions slowly.

Hard work (80%)


When you are ‘strong’ you can increase the speed at which you move a load.

4 sets x 4-6 repetitions.

50% maximal effort.



The goal is to be able to improve the amount of time that you can keep going for.

3-4 sets x 15-25 repetitions.

Light resistance.

How Do I Know When to Make Things Harder (Progress) or Easier (Regress)?

Do you find it too difficult?

Is your pain worsening

Do you lose good technique/movement patterning?

If Yes, Regress.
Reduce the load.
Reduce the repetitions.
Reduce the depth of the movement.

Have you just recently progressed?

Do you feel that there is still a challenge but your pain does not worsen?

If Yes, Maintain.
You might need a bit longer doing what you’re doing.

Do you find it easy?

Can you complete your whole program without a challenge?

Do you not have any flare ups?

If Yes, Progress.
Increase the weight.
Increase the repetitions.