Physiotherapy exercises for knee pain can help strengthen the muscles around the knee, improve flexibility, and reduce pain.
1. Quad Sets
- How to do it: Sit or lie down with your legs straight. Tighten the thigh muscle (quadriceps) of the affected leg, pressing the back of your knee flat against the floor. Hold for 5 seconds and then relax.
- Repetitions: 10-15 times.
2. Straight Leg Raises
- How to do it: Lie on your back with one leg bent and the other leg straight. Tighten the thigh muscle of the straight leg and lift it to the height of the bent knee. Hold for a few seconds and then lower it slowly.
- Repetitions: 10-15 times for each leg.
3. Hamstring Curls
- How to do it: Stand holding onto a chair or wall for balance. Lift your heel toward your buttocks, keeping your knees close together. Hold for a few seconds and then lower it slowly.
- Repetitions: 10-15 times for each leg.
4. Heel Slides
- How to do it: Sit or lie down with your legs straight. Slowly slide the heel of the affected leg toward your buttocks, bending the knee as much as possible. Hold for a few seconds and then slide it back to the starting position.
- Repetitions: 10-15 times.
5. Wall Squats
- How to do it: Stand with your back against a wall and your feet about a foot away from the wall. Slowly slide down the wall into a squat position, keeping your back against the wall and your knees over your ankles.
- Repetitions: 10 times.
6. Step-Ups
- How to do it: Use a step or a low bench. Step up onto the step with one leg and then bring the other leg up. Step back down with the first leg and then the other.
- Repetitions: 10-15 times for each leg.
7. Calf Raises
- How to do it: Stand holding onto a chair or wall for balance. Raise up on your toes and then lower back down slowly.
- Repetitions: 10-15 times.
8. Clamshells
- How to do it: Lie on your side with your legs bent at a 45-degree angle. Keep your feet together and lift your top knee as high as you can without moving your pelvis. Hold for a few seconds and then lower it slowly.
- Repetitions: 10-15 times for each leg.
Tips for Effective Exercise:
- Warm up before starting any exercise routine with some light activity like walking or gentle stretching.
- Consistency is key; try to perform these exercises regularly for the best results.
- Pain management: If any exercise causes sharp pain, stop immediately and consult with your physiotherapist or healthcare provider.
Always consult with a physiotherapist or healthcare provider before starting any new exercise regimen, especially if you have an existing knee condition or injury.
