Knee pain refers to discomfort or pain in and around the knee joint. The knee is a complex joint that plays a crucial role in supporting body weight and facilitating movement. It is susceptible to various types of injuries and conditions that can lead to pain. Knee pain can affect people of all ages and can range from mild to severe.
Knee pain can be debilitating and affects people of all ages and can be caused by a variety of factors, such as prior injury, arthritis, or overuse. The good news is that there are exercises that can help alleviate knee pain and improve the strength and flexibility of the knee joint.
It’s important to consult with a professional physiotherapist before starting any new exercise program, especially if you have existing knee pain. They can provide personalized advice based on your specific condition.
At Revolve Physiotherapy we offer personalized treatment plans that are tailored to each individual’s needs and goals. Also, we will provide exercises to improve range of motion, strength training, balance, coordination exercises and pain management techniques.
That said, here are seven general exercise tips that may help:
Quadriceps Stretching
- Position yourself close to a wall or use a chair for stability.
- Ensure your feet are shoulder-width apart and bend one knee slowly, bringing your foot up towards your glutes.
- Afterwards, take hold of the ankle and delicately tug it in towards your glutes as far as comfortably possible.
- Maintain this pose for thirty seconds before returning to the original position and swapping legs.
- Repeat these steps 2-4 times on each side for optimal results!
Seated knee extension
- Start by sitting in a chair that is high enough so that the knee can bend to a ninety degree angle.
- Slowly raise the leg until it is horizontal.
- Hold for five seconds, and slowly let it return to the ground.
- Repeat with other leg. Do twenty repetitions, if able.
Clamshells
- Lie on your side with your knees bent at a 90-degree angle and your feet stacked on top of each other. Place one arm under your head for extra stability, the other arm can sit on the top of your hip or wherever feels comfortable.
- Slowly lift your top knee up towards the ceiling, keeping the feet together, until you feel the muscles. Hold this position for 5-10 seconds before slowly returning the knee to its starting point.
- Repeat this exercise 10-15 times for each leg.
Side leg raises
- Lie on your side with your knees bent at a 90-degree angle and your feet stacked on top of each other. Place one arm under your head for extra stability, the other arm can sit on the top of your hip or wherever feels comfortable.
- Slowly lift your top knee up towards the ceiling, keeping the feet together, until you feel the muscles. Hold this position for 5-10 seconds before slowly returning the knee to its starting point.
- Repeat this exercise 10-15 times for each leg.
Step-Ups
- Stand in front of the platform and put one foot securely on it.
- Step up on the platform and let the other foot come off the ground and dangle loosely.
- Lower the hanging foot to the ground and step down.
- Repeat with the other foot, then alternate sides until you have completed the desired number of repetitions.
Wall squats
- With your back sandwiching the ball against the wall, step your feet out and keep them about hip-distance apart.
- Squat down and bend with your knees and hips as your body lowers to the ground, along with the ball.
- Reverse the movement to move your body and the ball back up to complete a squat.
- Try to perform three sets of ten wall squats.
Remember to start slowly and gradually increase the intensity and duration of your exercises. If you experience increased pain during or after exercising, it’s crucial to stop and consult with a professional physiotherapist. We can provide guidance on the best exercises for your specific situation and help create a safe and effective exercise plan tailored to your needs.
Knee Pain Relief Exercises. Meet the best team for treatments and exercises in Milton, Ontario. Call us now (905) 864.8181 and talk to one of ours specialist.