If you are someone who complains of knee pain performing simple tasks like walking upstairs or straightening the knee after a period of sitting, it may be time to do something about it. Regular exercise is a great step toward reducing these complaints. This article has outlined five physical therapy exercises that might help to reduce your knee pain. These exercises will help to strengthen weak muscles, improve the flexibility in tighter muscles, and help to lubricate the joint. It is important to note that if you experience any pain when doing these physical therapy exercises, you should consult your doctor or physiotherapist before continuing, to rule out any serious injury.
Below are five simple exercises that can help you to reduce your knee pain at home.
EXERCISE #1
Straight Leg Raises
A Straight Leg Raise or SLR is an excellent exercise to strengthen your quadriceps while putting some stress on your hip musculature. It is often prescribed for knee pain, after any knee surgery, or sometimes even after hip surgery, considering the contraindications. There are numerous variations to this exercise, helping you to progress gradually. All you need to remember is to keep the leg you are lifting straight from the knee throughout the exercise, maintain your breathing pattern, and stabilize your pelvis.
EXERCISE #2
Hamstring Stretch
Hamstring tightness can play a part in low back pain and may affect the hip as well as the knee. Tight hamstrings are one of the most common problem areas for athletes. Adequately stretching your hamstrings will help you maintain the required range for your hip and knee, thus helping you prevent knee, hip, and back pain and improving your posture. You can perform hamstring stretches in various positions, including lying on your back (supine), sitting, and even standing. It is always advisable to start this exercise in your pain-free range and not to overstretch. You can progress gradually.
EXERCISE #3
Static Quadriceps
Static quadriceps, also known as isometric quadriceps, are almost always prescribed to a patient with knee pain. Because it does not cause movement at the joint (static), essentially working by simply contracting the quadriceps muscle, it is a great exercise to strengthen your quadriceps muscles when it is too painful to move your knee. This exercise improves the stability of the knee joint and helps prevent further injuries.
EXERCISE #4
Quadriceps Stretch
Quadriceps tightness can have a negative effect on your knee and hip range and thus, on your overall posture. Tight quadriceps muscles can affect the forces going through the patellofemoral joint (the joint involving the knee cap) and can lead to knee pain. The quadriceps stretch is an effective stretching technique to improve range of motion, flexibility, and stability and can help to prevent injuries. Like the hamstring stretch, one can perform this exercise in various positions, ensuring correct posture and pressure.
EXERCISE #5
Heel Slides
Heel slides are easy leg exercises you can do at home. They’re often used to help with knee pain and injuries, but they also help increase the range of motion in your knee. Heel slides can help to strengthen the muscles in your hips and legs. This simple exercise is usually performed while lying down on your back. Gradually slide the heel of one leg toward your hip so that you bend the knee as far as tolerated and then straighten your knee again while keeping your heel in contact with the floor/mat.
Try these simple yet effective physiotherapy exercises to reduce knee pain while at home.
Radian is an app that guides you through your recovery process whilst making sure that you adhere to your workouts in order to be consistent and reach your desired level of mobility. We have a library full of exercises designed to treat knee pain and are guided by experts. These online physiotherapy exercises are perfect for someone looking for simple exercises to start the healing process until they can make an appointment with a physiotherapist.
You can also consult a top physiotherapist who helps you by creating a treatment plan using our app, so you can perform online physiotherapy exercises in Mumbai, MH, and beyond from the comfort of your home.
If you wish to, you can also book an in-person consultation with Radian’s physiotherapist and perform Physiotherapy Exercises in Mumbai itself in the clinic before you start doing it from your house.
