Exercise successfully creates motility in our body. Most importantly, it keeps our bones and muscles healthy. With age, the problem of severe aches and cramps in joints, especially in the knee area increases. This can create hindrances in work and daily activities. There are various physiotherapy exercises out there that experts recommend to fight joint aches and cramps. From straight leg raises to mini squats, glute bridges, wall squats and more. These are the best physiotherapy exercises for knee pain. However, it depends on the flexibility of your body to support through the postures.
Dr Aashish Arbat, an expert knee replacement surgeon in Pune believes in technological advancements & innovations to help cure the patients suffering from acute knee pain. In this blog, he suggests a few physiotherapy exercises for knee pain.
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Knee Strengthening Exercises at Home
Dr Arbat, an Orthopedic Doctor in Pune mentions that there are certain exercises you can do at home to get relief from knee pain. Practising a few knee-strengthening exercises can give you a little comfort.
There are several physiotherapy exercises for knee pain relief that you can practice anytime. However, you need to be consistent with the process to observe the beneficial results. You can consider incorporating some easy steps at first.
Physiotherapy exercises help develop muscles around the knee which improves the power of the knee. If the muscles are not stretched they become tight and lessen the flexibility of the knee joint. Therefore, reinforcing exercises along with stretching increases the power and stretchability of the knee joint which ultimately relieves the pain.
Physiotherapy Exercises for Knee Pain
- Quad sets: In this exercise you need to lie down on your back and place your legs straight. Subsequently, you need to contract the quadriceps muscles by trying to push back with your knees. Hold this posture for a few seconds before you release.
- Short arc quads: To practice this, you need a prop or a rolled towel under your back to create the arch. Straighten your legs and concentrate on pulling and contracting your quadriceps.
- Straight-leg raises: Allow your back to straighten up along with your legs stretched out too. Lower your back and focus on a controlled movement.
- Mini squats: To boost strength in your hamstring and quads, you can practise mini squats or heel raises. Such exercises are particularly helpful in creating firmness around your knee joints.
- Wall sits: For this one, first stand with your back against the walls for support. To prevent sprains, keep your knees aligned with your feet. Keep your back straight throughout the process. This posture is effective in creating motion and strength around your knee joints.
- Clamshells: Lie on your side first and then bend your knees. Keep your knee straight and stretched throughout the process. Let your feet be together and then lift your right knee. Hold for a few seconds. Repeat the same for the next one.
- Hip strengthening exercises: Activities like hip abduction can be a good choice for hip pain reduction. It confirms that your muscles are extended at regular intervals and then contracted to maintain flexibility.
- Quadriceps stretches: Lie on your stomach to acquire this posture. Grab your feet and then try to pull them forward so that your heels are close to your glutes now. Hold this posture for a few seconds and then release.
- Hamstring stretches: For this step, you need to stretch out your legs completely. Now you need to bend your body towards the toes and hold them with your hand. This gives a distorted circular shape. Hold for a few seconds and then release.
- Knee-to-chest stretches: This posture needs you to lie on your back and pull one knee toward your chest. Keep the other leg straight. Hold for a few seconds and then switch the posture once again.
Dr Aashish Arbat, a knee doctor Pune recommends knee pain exercises to avoid.
Knee Pain Exercises to Avoid
- Deep Squats
- Lunges
- High-Impact Cardio
- Leg Press Machine
- Burpees
- Leg Extensions
- Running Downhill
- Jumping Jacks
- Leg Raises with Weights
- Full Range Leg Circles
Exercise for Knee Pain in Old Age
- Walking: A common exercise that helps improve indications associated with arthritic knee pain.
- Knee Press: Strengthens the quadriceps.
- Heel Press: Strengthens the hamstring muscles.
- Knee Curl: Increases flexibility.
- Knee Squats: Helps manage joint discomfort.
- Other options include Tai Chi, Water Aerobics, and Yoga
An acclaimed physiotherapist in Pune, Dr Arbat, suggests the following knee pain relief exercises.
5 Knee Strengthening Exercises
- Wall Sits: An isometric exercise that strengthens the quadriceps without putting pressure on the knees.
- Step-Ups: Mimics natural movements like climbing stairs, helping to strengthen both quadriceps and hamstrings.
- Goblet Squats: Encourages proper squat depth, which can benefit knee strength.
- Calf Raises: Supports overall knee stability and strength.
- Hamstring Curls: Focuses on strengthening the hamstrings, which are crucial for knee support.
These exercises can help improve knee strength and stability. Always consult with a healthcare professional before starting any new exercise regimen.
FAQ
What is the best exercise for knee pain?
- Clamshells
- Straight-leg lift
- Sit/stands
- Step-ups
- Glute bridges
A few low-impact exercises such as stretching, swimming, and water aerobics are good for treating knee pain too.
Conclusion
Whatever be the cause of your knee pain, one of the best ways to reduce that pain and keep your knees in better shape as you get older is movement. Walking, bicycling, swimming, and strength training will all provide the motion you need to keep your knees healthy and working.
