Knee pain is a common condition suffered by many people worldwide. It can be caused by a variety of conditions, including arthritis, muscle strain, overuse injury, or trauma. Knee pain can range from mild to severe and may cause difficulty with everyday activities.
Many people deal with knee pain and think that rest and time will eventually cure a bad knee. However, most of the time we see that it gives people relief initially, but the pain does return over time. That is why we suggest getting the knee looked at and that you seek medical advice to go forward in treating your pain.
There are many treatments available for knee pain sufferers – including physical therapy. Physical therapists are medical professionals who specialize in movement and function enhancement. Through prescribed exercises and activities that target muscle strength building and flexibility, physical therapists can help to improve the knee’s health and reduce pain.
Staying active and understanding the root of your pain can be beneficial in coming up with a treatment plan. It is important to remain physically active as physical activity helps to improve overall health, reduce stress, and can help strengthen muscles that may be affected by the pain.
Engaging in light aerobic exercises such as walking or swimming can help increase blood circulation, further aiding in reducing inflammation related to the pain.
Here are some exercises that you can do to help when experiencing knee pain.
6 Exercises That Will Help When Dealing With Knee Pain
1. Wall Slide: This exercise helps by strengthening the muscles around your knee, as well as easing any inflammation present. To do a wall slide, stand with your back to a wall and slowly slide down into a crouching position while keeping your back against the wall. Hold this position for 10-15 seconds before slowly standing back up again.
2. Step Ups: This exercise helps strengthen the quadriceps which help in stabilizing the knee joint. It also increases range of motion within the joint itself. To do a step up, place one foot on an elevated surface such as a bench or step and press down through that heel to lift yourself up onto it. Step back down with the same leg and repeat 8-10 times before to the other leg.
3. Squats: Squats help strengthen and the muscles in your thighs,, and buttocks which all support the knee joint. To do a squat, stand with feet slightly wider than shoulder-width apart and then lower yourself down by bending at the knees until your legs are bent at a 90-degree angle. Make sure that you push through your heels as you rise back up again. Do 8-10 repetitions of this exercise.
4. Leg Extensions: This exercise works on strengthening the quadriceps muscles which can help reduce pain and inflammation associated with knee pain. To do a leg extension, sit on a chair or bench and place one ankle on top of the other thigh. Place both hands on the knee and gently press down while extending your lower leg in front of you as far as possible, then slowly return to starting position. Do 8-10 repetitions with each leg.
5. Hamstring Curl: This exercise helps strengthen the muscles at the back of your thighs which can help reduce pressure on the knees and relieve pain associated with it. To do a hamstring curl, lie on your back and bend one knee up towards your chest while keeping the other leg extended straight out in front of you. Hold this position for 10-15 seconds before releasing and repeating with the opposite leg.
6. Calf Raises: This exercise helps in strengthening calf muscles which also support the knee joint. To do a calf raise, stand with feet shoulder-width apart and then slowly rise up onto your toes before releasing back down to starting position. Do 8-10 repetitions of this exercise.
By incorporating these exercises into a regular routine they can help in strengthening the muscles that support the knee joint and reducing any pain or inflammation associated with it. It is important to always start slow and listen to your body for any signs of discomfort as you progress through each exercise. Stretching before and after each workout is also recommended for optimal benefit.
Are You Struggling With Knee Pain And Don’t Know The Next Steps?
If you are struggling with knee pain, feel free to schedule a free phone consult.You can also contact us to arrange a free knee pain assessment. You can also feel free to give us a call at 316.558.8808 (We still like to talk on the phone!)
We also have many more knee pain related videos on our YouTube channel.
Don’t knee pain keep you from returning to what you love to do! Walking, running, and playing with the kids is still possible. You just need to know where to start!
We love to keep people in Wichita, Andover, Derby, and Maize (as well as the surrounding areas in Kansas) active. Let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Wichita clinic as part of your free knee pain assessment. Or just give us a call at 316.558.8808.
Until next time,
Cody Barnett PT
Other Free Resources To Help Reduce Knee Pain
Read Our Blog – 5 Game Changing Tips for Treating Pickleball Elbow
Read Our Blog – 7 Things You Can Do Before A Run To Help Prevent Injury
Follow Us On Social Media – Bodyworx Physical Therapy Facebook, Bodyworx Physical Therapy YouTube