PHYSIOTHERAPY EXERCISE FOR KNEE PAIN
12 PHYSIOTHERAPY EXERCISE FOR KNEE PAIN
Knee pain can arise from various causes, from acute injuries to chronic conditions and lifestyle factors. Saes MO, Soares MCF (2017) states that Knee pain is highly prevalent in adolescents, with more pain in older adolescents. Kim IJ, Kim HA, Seo YI, et al. (2011) concluded that Knee pain is highly prevalent in elderly Koreans, with a 5-fold increased risk of poor lower extremity function compared to those without knee pain.
Exercise is often one of the best tools for managing and improving knee health. By maintaining a good Range of motion and strength of the knee joint muscles we can also get rid of the pain and prevent the recurrence of the pain. The below-mentioned exercise will help you to maintain the Range of Motion & strength of the knee joint.
MOBILITY EXERCISE – TO IMPROVE THE RANGE OF MOTION
1. ATG - Ankle Knee focused
Purpose: This exercise will help to increase the knee flexion mobility and increase the range of motion
How to perform: Please refer strengthening exercise for Ankle
2. Couch stretch
Purpose: Helps to stretch the quadriceps muscle
How to perform:
STEP 1: Kneeling on the floor with a cushion under your knee for support.
STEP 2: Place one foot against a couch or wall so that your shin is vertical, and your toes point upward.
STEP 3: Bring the other foot forward into a lunge position, ensuring your front knee is at a 90-degree angle.
STEP 4: Lean your hips forward slightly to feel a stretch in the front of the hip and quadriceps of the back leg.
STEP 5: How this position for 30 seconds with normal breath in and breath out
STEP 6: To Deepen the stretch, bring the body upright or lean backward gently
3. Downward-facing dog calf stretch
Purpose: Helps to length the calf muscles, enhances flexibility and mobility of the ankle joint also lengthens the entire posterior chain muscles.
How to perform:
STEP 1: Start from the quadruped position and push the hip up and back by pressing the heels towards the floor.
STEP 2: If the heel does not touch the floor move your hands closer towards you or alternate bending one knee while keeping the opposite leg straight deepening the stretch on each side.
4. Prone quadriceps extension
Purpose: Helps focus on the quadriceps contraction and improve the terminal knee extension range of motion
How to perform:
STEP 1: Lie prone (stomach down position) on a flat surface.
STEP 2: Try to make your legs straight by locking the toes to the floor.
STEP 3: Hold the knee straight and then relax
5. Tibial rotation
Purpose: Helps to restore normal rotational movement at the knee joint particularly the tibia’s ability to rotate relative to the femur.
How to perform:
STEP 1: Sit on the floor with feet flat on the floor and knees bent by holding the thigh with forearm backward.
STEP 2: Lift toes slightly off the ground.
STEP 3: Rotate the foot inward and outward using only the muscles around the knee. Avoid using the hip or ankle to perform the movement.
6. Hamstring stretch
Purpose: Helps lengthen the hamstring muscles
How to perform:
STEP 1: Be in a standing position then place one heel over the chair
STEP 2: Track your both hands over the thigh towards the toes
STEP 3: Bend your neck forward and hold the position until you feel good stretch at the back of the thigh and then relax
STRENGTHENING EXERCISE – TO IMPROVE STRENGTH
1. Squat
Purpose: helps to strengthen the lower body muscles
How to perform:
STEP 1: Stand with feet shoulder-width apart.
STEP 2: Keep toes pointing slightly outward
STEP 3: First try to attempt to sit to stand from the chair with hands raising forward
STEP 4: If that becomes easy attempt to do deep squat and also hold weights to progress the squat
2. Lunges
Purpose: Primarily targets the quadriceps, hamstrings, glutes, and calves. Improves balance and stability.
How to perform:
STEP 1: Stand tall with your feet hip-width apart.
STEP 2: Keep your hands on your hips
STEP 3: Take a step forward with one foot, ensuring your foot isn’t too short or too long.
STEP 4: Bend both knees until your front thigh is parallel to the ground and your back knee is close to the floor.
STEP 5: Press through the heel of the front foot to return to the starting position.
STEP 6: You can progress the exercise by adding a dumbbell to the hand
3. Single Leg RDL
Purpose: Strengthen the hip extensor muscles- hamstring and glutes, and improve the stability of the knee joint
How to perform:
STEP 1: Stand tall with feet hip-width apart.
STEP 2: Stand on one leg with a slight knee bend and hold the weight on the opposite hand.
STEP 3: Hinge at the hips, lowering your trunk forward while extending the opposite leg straight back
STEP 4: Lower the weight toward the floor, you will feel a pull in the hamstring muscle
4. Single Leg squat
Purpose: Enhances single-leg balance and strengthen the quadriceps muscle
How to perform:
STEP 1: Stand on one leg with the other leg extended slightly forward and attempt to sit and stand from the chair initially.
STEP 2: Avoid leaning too far forward.
STEP 3: Progress the exercise by deepening down the squat
5. Hamstring Bridging
Purpose: strengthen the hamstring muscle
How to perform:
STEP 1: Lie on your back on a flat surface.
STEP 2: Bend your knees slightly and place your heel alone in contact with the floor.
STEP 3: Push through your heels to lift your hips off the ground.
6. Eccentric forward touch-down squat
Purpose: strength exercise commonly used to target the lower body, particularly the quadriceps muscle.
How to perform:
STEP 1: Stand on the stepper by placing one leg on the steeper and the other leg knee drive, place your hands on your hips for stability.
STEP 2: Slowly lower your body down by bending the knee of the leg you are standing on.
STEP 3: Gently touch the toes of your non-standing leg to the ground without putting weight on it.
STEP 4: Push through your standing leg to return to the starting position in a controlled manner.
NOTES:
Sometimes if you have weak hip and ankle muscles that can also lead to knee pain so improving the strength and mobility of your hip and ankle is very important.
DISCLAIMER:
The exercises mentioned above are designed to alleviate knee pain and improve strength and mobility. However, it is essential to consult a qualified physiotherapist before beginning any new exercise routine. A professional assessment will help determine the root cause of your pain and ensure that the exercises are appropriate and tailored to your specific needs, reducing the risk of further injury or complications.
At Exercise Prescriptor Clinic, our experienced physiotherapists are dedicated to guiding you toward effective pain management and improved mobility. Schedule a consultation today to take the first step toward a healthy and pain-free life.