Some easy exercises n physiotherapy for knee pain:
Knee pain is one of the most common and painful ailments that can limit mobility.
Injuries can result in cartilage or meniscal tears or sprains too. Obesity is another reason because of which knee pain is on the rise.
Also, regular wear and tear of ligaments and tendons around the knees due to old age is another cause.
These days, with reduced physical activities and sedentary lifestyles, the rate at which knees are wearing out has also become accelerated.
Whatever the reason, a correct diagnosis followed by prompt treatment can help.
Over the years, physiotherapy has been playing an important role in treating knee injuries.
Whether to supplement the various drugs to reduce pain and inflammation or to avoid surgery, physiotherapy has helped many and its popularity is growing every day.
Here are some ways that physiotherapy can help reduce pain.
Injuries can result in cartilage or meniscal tears or sprains too. Obesity is another reason because of which knee pain is on the rise.
Also, regular wear and tear of ligaments and tendons around the knees due to old age is another cause.
These days, with reduced physical activities and sedentary lifestyles, the rate at which knees are wearing out has also become accelerated.
Whatever the reason, a correct diagnosis followed by prompt treatment can help.
Over the years, physiotherapy has been playing an important role in treating knee injuries.
Whether to supplement the various drugs to reduce pain and inflammation or to avoid surgery, physiotherapy has helped many and its popularity is growing every day.
Here are some ways that physiotherapy can help reduce pain.
- Improve flexibility of tendons: The knee cap is an area where there are lot of tendons and ligaments, coordinating to enable movement.
- Careful exercising can ensure that the flexibility of tendons and ligaments is improved, thereby making your knee movement easier and less painful.
- Improves blood supply: As we all know, proper movement requires good blood supply. Exercising with special focus on the knee ensures that blood supply is improved, and thereby the supporting ligaments and tendons function optimally.
- Enhances the knee cap function: The knee cap is that portion which joins your thigh bone to your calf bones.
- This is prone to slip out of place, especially with arthritis and injuries. This can be painful and limit movement to a great degree. Focused exercises aimed at improving knee cap function will ensure that the knee cap has a wider range of function, and does not slip out of its socket easily.
- Reduce rigidity: Once you start physiotherapy, you will feel your knees getting more flexible. The rigidity that had set in as a result of injuries and/or old age will also reduce over a period of time.
- Slow down the wear and tear: When you start physiotherapy after knee damage, continuing the exercise routine, of course with expert guidance, can reduce the pace at which further damage might happen.
- A word of caution though. Be sure to consult an experienced physiotherapist before you begin. Exercising in a bad manner can do equal or more harm than the original injury or old age itself.
Best Exercises For Knee Pain
Except where stated, do 10 to 12 repetitions of each of the following, 2 or 3 times a week.
Except where stated, do 10 to 12 repetitions of each of the following, 2 or 3 times a week.
Partial Squats
Stand about 12 inches away from the front of a chair with your feet about hip-width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Side-Lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Step-Ups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Inner-Thigh Leg Lifts
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Calf Raises
Using a chair or wall for balance, stand with your feet about hip-width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.
Straight-Leg Raises
Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.
Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.
Hamstring Stretch
Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat 3 or 4 times with each leg. Do this stretch 5 or 6 times a week.
Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat 3 or 4 times with each leg. Do this stretch 5 or 6 times a week.
Short-Arc Knee Extensions
In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.
In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.
Exercises To Avoid
A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.
A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.
- Full-arc knee extensions
- Lunges
- Deep squats
- Hurdler's stretches
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