Knee pain is among the most frequently encountered orthopedic issues that require medical attention. The pain is felt in the area around and behind the knee cap, specifically during stairs, squatting running, walking, or with a heavy burden. The knee pain could keep you from participating in your activities of choice and carrying out your daily chores. Without treatment it may last for a long time.
Knee pain could be caused by a range of causes, some of that include knee stiffness inadequate placement in the joint cap when at the rest of it or when moving or flat feet, incorrect exercise technique, and weakening of the muscles controlling the knee and hip.
A physical therapist is able to assist you in addressing your knee discomfort. Following an assessment, a physical therapist will develop a bespoke treatment program that addresses the causes of the knee discomfort. You can reach the physical therapist directly to request an assessment.
The exercises have been proven by studies to ease the pain and enhance your ability to perform the sports you enjoy.
Talk to your doctor prior to beginning these exercises to determine if they’re appropriate for you. If you notice any signs like pain, shortness of breath or dizziness at any point it is best to stop the exercise immediately. These exercises are intended to provide information for education purposes only.
Clamshells
Lay on your back and support your neck with either a pillow or towel roll. Your knees should be bent towards your chest while keeping the back straight, and keep your feet in alignment to your own body. Keep your feet in a straight line, move your knees towards the ceiling. Maintain your hips in a straight line and do not allow you to slide forward when you raise your leg. Stop for a few seconds, after which you slowly bring your knee towards the starting position. Perform 10 repetitions of this exercise for each leg, three sets every day. Repeat this exercise 3 times each week.
Bridging
Lay on your back, and then bend your knees to ensure your feet are level. Assist your head with a pillow or a towel roll. Keep your feet, knees and hips aligned with one another. Put your arms to your side and keep them in a relaxed position. Intensify the muscles of your buttocks and raise your hips towards the ceiling. Make sure to raise your hips to the maximum height you can without creating back pain or excessive pressure. Then gradually lower your hips to return them to the starting position. Perform 10 times of this exercise, or 3 sets per day. Do this exercise 3 times each week.
Hip Abduction
Lay on your back and bend your knee to help you gain balance. Keep your head supported by using a pillow or a towel roll. Straighten your top knee by enforcing the muscles on the upper thigh. Bend your foot until your toes are facing forward. raise your leg towards the ceiling, but not higher than the height the body. Stop, and gently lower your foot to its starting position. Repeat 10 times this exercise for each leg, three sets every day. Repeat this exercise 3 times every week.
Straight Leg Raise
Relax in a reclined position and rest your neck on pillows or a neck roll. Then bend one knee so that your feet are flat while your body is in in a in a neutral posture. Keep your arms straight and aligned to your shoulders. The other leg can be straightened by enforcing the muscles at the upper thigh. While keeping your toes up and your legs lifted until it reaches the height of your bent knee. Then gently lower your knee to its original position. Perform 10 times of this exercise for each leg, three sets every day. Do this exercise for 2-3 days each week.
Quadruped Hydrant
Put your hands on your knees. Pull your belly button towards your spine to activate the abdominal muscles. While keeping your knee bending, extend one leg up towards the side. Keep your hips pointing downwards to avoid rotation of your spine. Stop, and gently lower your knee to its starting position. Perform 10 repetitions of this exercise for each leg, three sets every day. Do this exercise for 2-3 days each week.