5 Physical Therapy Exercises for Knee Pain

Physical Therapy Exercises

Knee is one of the largest and most injury-prone joints in our body! Its intricate structure of bones, cartilage, ligaments, and tendons are prone to fractures, tears, strains, and sprains over time since it is a simple hinge joint that only permits flexion and extension.

One of the most effective approaches to enhance knee function and lessen knee pain is strengthening and joint mobility exercises performed under your physical therapist’s supervision.

Our physiotherapists in Pune at Enliven Ortho & Spinal Wellness Centre can help you learn precise knee exercises that can strengthen supporting muscles, enhance balance, and extend the knee range of motion. Discussing all of them might lengthen this article a lot, so here are some of them:

5 exercises for your knee pain

Straight Leg Raise

While lying on your back, keep one leg straight and the other bent at the knee with your foot flat on the ground. The straight leg’s knee should be pulled in and raised to the level of the bent knee. Your quads and hip flexors will be engaged. Use your abs to keep your pelvis steady. Repeat 2 sets of 10-reps.

Bridge

Lying on your back with your feet hip-bone distance apart and both knees bent. Lift your hip, making a slope while contracting your glutes. Put weight on your heels and try to elevate your heels off the ground. Your hamstrings and glutes will work harder as a result. Before raising again, bring your hips down just far enough to tap. Perform two 10-rep sets.

Ball/Wall Squats

Your lower back and a wall should be separated by a stability ball. Keep your feet hip-bone distance apart as you advance a few feet. Bring your thighs close to being parallel to the floor by bending at the hips and knees. Your knees should be placed above and not move in front of your ankles while maintaining a straight back. To return to your starting position, straighten up by contracting your glutes. Your glutes and quads are worked with this.

You can just use the wall if you don’t have access to a stability ball. Lean back against the wall as you take a few steps forward, roughly two feet. When your thighs are nearly parallel to the floor, slide your back down the wall. Hold this posture for 5–10 seconds while keeping your entire back and hips against the wall. Your quads should be burning! Your glutes will help you glide back up. Perform two 10-rep sets.

Lateral Walks

Wrap your ankles in a theraband. Knees should be above ankles as you squat down slightly and shift your weight to your heels. Step forward while concentrating on your hip. Keep the band’s tension consistent. Go 10 steps to the right before making a left turn. Repeat 2 sets.

Step Ups

This is a fantastic workout for stabilising the muscles. Stand straight on the bottom step of a staircase. Tighten your abs and level your pelvis. Then, bend one knee, carefully lower the opposing toes to the floor, and return to your standing position on the step.

Do you feel such exercises can help?

If yes, then contact us at Enliven Ortho & Spinal Wellness Centre to learn more about the advantages of physical therapy and other treatment choices. Make an appointment with our highly experienced physical therapist in Pune and get effective riddance from your knee pain.

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