Have you hurt your knee or undergone some surgery? Are you worried if exercising could cause more damage to your knee or worsen up your knee pain?
As long as your doctor allows you to do it, you can go for it. Initially do not much stress over the knee. Begin slowly, get on your feet and move your joint around. However, physical therapy can be performed to get your strength back and recover soon.
A registered physiotherapist will help you to ease your muscle and joint pain by strengthening them and make you feel better. If the cause of your knee pain is an injury or surgery or it’s due to arthritis, gentle stretching and strengthening exercise will help you recover soon. Even if exercising seems to be insane, it is good to give a little movement to your knees than keeping them still. If you keep your knee still your knee feels stiffer and you may be struggling to perform even your daily activities.
Make sure to take your doctor’s advice before starting the exercise program to strengthen your knee. Depending upon your severity of the injury, a doctor or physical therapist will assist you to do exercises.
Physiotherapy exercise for knee pain
Follow these exercises and try to do them at least four times a week to get maximum benefit.- Warm-up: Before you start your exercises, you must spend at least 5 to 10 minutes warming up your body. You can either do cycling or take a brisk walk, or do wall pushups. Warm-up will help you to get more out of your workout, help you to stretch well, and reduces the risk of injury.
- Leg Raise: This stretching exercise will hardly put some strain on your knee. To perfume this exercise, you must lie down on your back on any flat surface. Place your foot on the floor bending your right knee. Then raise your left knee to the height of the opposite knee and do 10 to 15 sets for each of the sides.
- Heel and calf stretch: This exercise will target your calf muscles. To perform this exercise, stand facing a wall. Move your one foot back as far as you are comfortable and place your hands on the wall. Make sure that your heels are flat, and both feet are facing forward with the knee slightly bent. Now lean into the stretch and hold the position for 30 seconds such that you must feel stretch in your back leg.
Now switch and repeat the stretch for another leg. Perform two repetitions of the exercises for both sides. - Quadriceps stretch: This stretch targets the muscles of the front thighs also called the quadriceps. This exercise will help you to make your hip flexors and quadriceps muscles flexible. Follow the process to perform the exercise.
- Stand next to a wall or use a chair for support and stand with your feet apart.
- Bend one of your knees so your foot such that your foot touched your glutes. Bend your knees gently towards the glute.
- Stick to the position for 30 seconds. Switch the legs and repeat the exercise.
- Perform the exercise twice on each side.
- Hamstring Stretch: This stretch targets the backside of the thigh, I.e. it targets hamstrings. When you stretch your legs to the back of your leg, you might feel stretch in the back and when you flex your foot, you might also feel stretch in your calves.
- Lie down on the floor or mat and straighten both legs. Then lift your one leg off the floor.
- Raise your one leg off the floor.
- Place your hands behind your thigh, but below the knee, and gently pull your knee towards your chest until you feel a slight stretch.
- Stick to position for 30 seconds.
- Switch the legs and repeat the process twice a day.
Note: You can lift both knees with your feet flat on the floor.
- Half Squats: This exercise is very helpful in strengthening your quadriceps, glutes, and hamstrings. While performing this exercise, you can also take the support of a wall which is also called wall squats.
Start with placing your feet on the floor and stand with the back against the wall. Make sure your feet are shoulder-width apart. Now slowly bend your knees keeping your back and pelvis against the wall. Hold on for 5 to 10 seconds depending upon your strength. Repeat the exercise and try to hold on for a longer period but don’t force yourself much. Stop it then and there when you feel stress in your knee.
Knee pain is the most commonly found disorder in majority of the people.
There are a lot of causes for a person to experience Knee pain. It might be due to some injury or any major accidents or due to arthritis and sometimes excess weight gain can also be the major cause for your knee pain. Performing the stretching and strengthening exercise and following a proper combination of diet and exercise can help you to ease your knee pain.
Make sure you consult your physician or physiotherapist before initiating the exercise program. They will examine your knee pain cause and based on that they might guide you to choose the exercise or modify it as per the underlying cause.
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