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Everyday Physio Exercises for Sore Knees

Everyday Physio Exercises for Sore Knees — video by Jessica Valant Play · 13:00

Video by Jessica Valant on YouTube · Open on YouTube

A physical therapist leads the basic knee routine she gives clients: quad sets, short arc quads over a rolled towel and propped straight leg raises on each leg, then towel-squeeze bridges and knee hugs. A gentle, knee-friendly foundation done seated or lying down.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • towel, mat
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Step by step 8

Tap a time to watch that step in the video.

  1. Quad sets, right leg: leg straight, tighten your thigh and pull your toes back, hold about 10 seconds; 10 times. 0:59
  2. Short arc quads: towel roll under the knee, tighten your thigh and lift the foot, hold briefly, then lower. 3:48
  3. Straight leg raises: propped on elbows or pillows, tighten the thigh and lift the leg to about 30 degrees. 5:11
  4. Left leg: quad sets again, tightening the thigh and pulling the toes back for about 10 seconds. 6:28
  5. Short arc quads on the left: towel under the knee, squeeze and lift the foot, 10 times without rushing. 8:32
  6. Straight leg raises on the left: thigh tight, lift and lower slowly, 10 times; rest between if needed. 9:31
  7. Bridges with a towel between your knees: roll up slowly and back down; feet closer in if your knees complain. 10:16
  8. Knee hugs: hug each knee in (hold behind the thigh if needed), then both, and rock gently side to side. 12:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Tighten the thigh and pull your toes back, holding about 10 seconds
  • Prop up on elbows or pillows for straight leg raises rather than lying flat
  • Move slowly and hold each lift briefly instead of bouncing

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movesstraight leg raises, bridges, knee hugs
  • Knees movesquad sets, short arc quads, straight leg raises
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Prop on elbows or pillows for leg raises; feet closer in the bridge if knees hurt

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jessica Valant; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety