5 best physiotherapy exercises for knee pain

Are you suffering from knee pain due to arthritis, a recent injury, or lack of exercise?

Below are exercises that may help reduce knee pain

1) Quads sets

Did you know that the muscles in front of your thighs are called Quadriceps or Quads for short? These muscles cross both your hip and knee joints.

Yes, these groups of muscles play a major role in our daily activities, i.e. walking, running, and climbing stairs, to name a few.

Lie on your back or long sit, gently tighten or squeeze the front thigh muscles and hold it for 5 seconds. Do 2 sets of 10 repetitions to reduce knee pain and swelling.

2) Terminal Knee Extension

Try to straighten your knees and observe your quadriceps perform its major role- Knee Extension. Do you have knee pain? Does your knee feel weak? Are you able to straighten your knees fully?

Stand with your back against the wall, place a towel roll or a ball behind your knee, and slowly straighten the knee by gently pressing the roll against the wall. Do 2 sets of 10 repetitions with a rest period in between sets.

3) Hamstring Sets

Have you ever pulled the muscles at the back of your thigh? Do you have posterior knee pain? If yes, then you know exactly how difficult it was to walk or get up from sitting. Your hamstrings support and bend your knees.

To perform hamstring sets, lie on your back or long sit, slightly bend the knee and gently push your heel down the bed/floor. Do 2 sets of 10 repetitions.

4) Calf stretches

Are your calf muscles feeling tight?

Loosening tight calf muscles may lead to a decrease in knee pain.

Stand 2 feet in front of a wall, bring the left foot forward, and bend the left knee while keeping the right knee straight. Place your hands on the wall for support and keep your back straight. You should feel a gentle stretch in your right calf muscle. Ensure both feet are flat on the floor. Repeat 5 times, holding each stretch for 15 seconds.

5) Clamshells

Clamshells exercise targets the gluteus medius-a hip rotator muscle. When these muscles are strong, they may improve balance/stability and reduce knee pain.

In side-lying, slightly bend both knees keeping feet together. Tighten the tummy muscles while lifting the top knee 3-5 inches away from the bottom knee, hold for 5 seconds, then lower down & relax. Do 10 reps

Remember, there’s no one-size-fits-all when it comes to exercises. There are many possible causes of knee pain so before you hit the gym or attempt exercises like squats or lunges, consider having a PT assessment at Physiocure Physiotherapy and Rehab Ctr to ensure which exercises best suit you and your needs.