Physical Exercise for Knee Pain

Did you know that the knee joint is the most prone to injuries among all the joints in the body! 

The knee joint is the most hardworking joint in the human body. And this is the reason why it starts causing problems and pain after a certain period of time and age.

Though the reasons for knee pain varies from patient to patient, the most common is the wear and tear of the knee joint due to arthritis.

Physical exercise and physiotherapy can help to reduce knee pain at early stages and can help prevent surgeries. The following five knee exercises may be recommended by your physical therapist, but there are several others that may help strengthen surrounding muscles, improve balance, and increase knee range of motion.

1.Straight Leg Raises

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Even if you have knee pain right now, straight leg raises will strengthen your quadriceps, which will promote the health of your knees. Lay on your back on a floor workout mat. While keeping the same foot firmly planted on the ground, bend one knee. Lift the second leg straight up to match the height of the bent knee. Utilizing your abdominal muscles, make careful to maintain a stable pelvis. A number of repetitions for each leg may be advised by your physical therapist.

2.Wall Squats 

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For this workout, you may either use a medicine ball or just the wall. Your physical therapist can demonstrate both methods for you during your physical therapy session to make it simpler for you to perform them at home as well. Place your feet about shoulder width apart and lean against a wall. Slowly bend your knees until they are about parallel to the floor while maintaining a straight back. Use your glutes to slowly raise yourself back up to the position of standing against the wall after attempting to hold for 5 to 10 seconds.

3.The Bridge



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Bend both of your knees while still lying on the floor, keeping your feet about hip-width apart. Create a bridge by tightening your glutes and lifting your hips as high as you can. The hamstrings and glutes will undoubtedly be working. Next, try elevating your toes while firmly planting your heels on the ground. Repeat as many times as necessary, then gently lower your hips back down.

4.Step Ups 

On the bottom stair step or step bench, maintain a straight posture at the height advised by your physical therapist. Tighten your abs and level your pelvis, then slowly flex one knee, bring the other toes to the floor, and then stand back up on the step.

5.Prone Straight Leg Raises

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Turn over onto your stomach with your legs straight. Holding the stance for three to five seconds, pull one leg upwards toward the ceiling while contracting the glutes. Perform as many as the recommendation suggests, up to 10 repetitions on each side.

Why go to the therapist?

It's crucial to meet face-to-face with your physical therapist to receive a personalized diagnosis of your knee discomfort and instruction on the best exercises to address it. There are many more knee exercises you can benefit from, but they are generally beneficial for a variety of knee pain sufferers. Knee pain shouldn't prevent you from enjoying your best life.