Knee pain is a common problem that can be caused by a variety of reasons, including a specific injury, overexertion, arthritis, or even simple wear and tear of the knee joint from everyday activities over time.
The pain associated with a knee joint disorder can range from mildly annoying to debilitating, making it difficult to walk, climb stairs, or even stand for prolonged periods of time. In any case, it is a condition that requires treatment before it worsens.
One solution to chronic knee pain is physical therapy in the form of strengthening exercises. Below are five exercises recommended by physical therapists that are effective for knee pain. Make sure to consult your physician or physical therapist before starting any new exercises or stretches.
- Straight Leg Raises –This exercise is designed to enhance the strength in the quadriceps, the muscles that cover the front and back of the thighs. Here’s how it works: While lying on your back on an exercise mat on the floor, bend one knee and keep the same foot anchored to the floor. Then, straighten the other leg and lift it up to the same height as the bent knee, making sure to keep your pelvis still using your abdominal muscles. Several repetitions for each leg are recommended.
- The Bridge – This exercise involves lying on the floor, bending both knees, and keeping your feet about hip-width apart. You then use your glutes (buttock muscles) to lift your hips as high as you can, creating a bridge. Then, lift your toes up while anchoring your heels to the floor and gently lower your hips back down. Repeat the exercise as many times as your physical therapist recommends.
- Prone Straight Leg Raises – With this exercise, you roll over onto your stomach with your legs straight. While squeezing your glutes, lift one leg up toward the ceiling and hold the position for about five seconds. You should do about 10 repetitions – or as many as recommended – and then switch to the other leg.
- Wall Squats – This exercise involves standing with your back against a wall with your feet about shoulder-width apart, then bending your knees slowly while keeping your back pressed against the wall until your thighs are parallel to the floor. You then hold this position for 5 to 10 seconds before using your glute muscles to rise slowly back up to a standing-against-the-wall position.
- Step-Ups –Stand straight on the lowest step of a staircase or a step bench of a recommended height. You then place your right foot onto the step and then bring up your left foot to your right one, so you are standing on the step or bench. You then return to the starting position by stepping down with the right foot and then the left, so both feet are on the floor. Complete multiple steps leading with the right foot, then repeating with the left foot as recommended by your therapist.
Physical Therapy in Texas, Oklahoma, Florida, Pennsylvania, West Virginia, Virginia, New Jersey, Kentucky, Ohio, Maryland, and Georgia
If you are suffering from knee pain that limits your mobility and over-the-counter medications are proving to be ineffective, you may find relief with the help of a professional, licensed physical therapist.
H2 Health is a physical therapy and rehabilitation center that specializes in helping patients recover from knee pain. Our team at H2 Health is dedicated to providing the highest quality care possible with services that include manual therapy, strength training, and range of motion exercises.
We also offer dry needling and massage therapy, both of which can help reduce pain and improve circulation. H2 Health and its affiliated outpatient clinics take pride in making prompt diagnoses that lead to faster recovery rates and decreased treatment times. Some of the commonly seen causes of knee pain that H2 Health professionals can help you with include:
- Overuse injuries
- Patellar bursitis
- Runner’s knee
- Muscle tightness
- ACL injury
- Degenerative diseases
- Ruptured menisci
With our holistic approach to care, H2 Health focuses on solving the problem, rather than simply managing it, providing the rehabilitative tools and hands-on physical therapy to treat your movement disorder and help you get back on your feet and enjoy your life again. If you would like to learn more about our services or book a consultation, call us today at (800) 699-9395, or alternatively, you can contact us at one of our convenient locations.