Five Physiotherapy Exercises for Knee Pain | Keep Your Knees Healthy

Knee pain is no more limited to old age. It can happen to anyone, irrespective of their age. There’s nothing to panic about it. Understand one thing. Your knees involve a lot of movement throughout the day. From walking around to playing your favourite sports, you use your knees more often than you think. This constant wear and tear can cause chronic knee pain. The good news is, you can try out specific physiotherapy exercises for knee pain management without having to go through surgeries or other medications.

5 Effective Physiotherapy Exercises for Knee Pain 

Had it not been for our knees, we wouldn’t have been able to walk, jog, hike, dance or run. So, it is crucial to maintain the optimal health of the knees as we age. Let’s check out the six physiotherapy exercises for knee pain. 

Note: You should always consult with a physiotherapist before trying out the below-mentioned exercises. 

• Heel and calf stretch 

How to do it? 

• Face a wall and stand straight. 
• Keep your hands on the wall with your arms straight. 
• Move the left foot back as much as you can. 
• The heels should be flat and the toes facing forward. 
• You will notice a slight bend in your knees. 
• Hold the position for 30 seconds. 
• Repeat the same with the other leg. 

Benefits of this stretching exercise: 

This physiotherapy exercise targets the muscles in your lower leg. You can perform this exercise consistently to reduce pain in your calf muscles.  

• Straight leg raises 

How to do it? 

• Lie on your back. 
• Bend the right knee keeping the feet flat on the mat. 
• Keep the right leg straight and lift it up at the same height as the other knee. 
• Hold for a few seconds. 
• Repeat the same with the other leg. 

Benefits of this stretching exercise: 

Knee pain often occurs due to an acute tearing injury of the quadriceps. This stretching exercise improves the strength in your quadriceps, thereby maintaining the optimal health of your knees. 

• Half squat 

How to do it? 

• Start with a standing squat position. 
• You can keep your hands out in front to maintain balance. 
• Squat down about 10 inches slowly. 
• Hold this position for a few seconds. 
• Repeat ten times. 

Benefits of this strengthening exercise: 

This exercise strengthens your knee and improves your mobility. It also helps relieve pain and reduce the risk of injuries. 

• Hamstring curl 

How to do it? 

• Face a wall and stand straight. 
• Lift the left foot and raise the heel towards the ceiling. 
• Hold the position for 5-10 seconds. 
• Relax and repeat the same with the other leg. 

Benefits of this strengthening exercise: 

The health of your knees depends on the condition of your glutes and hamstrings. And this strengthening exercise targets your glutes and hamstrings. It also keeps your hips and upper body steady. 

• Prone straight leg raises 

How to do it? 

• Lie on your stomach with your legs straight. 
• Lift the left leg towards the ceiling and meanwhile squeeze the glutes. 
• Hold the position for five seconds. 
• Repeat the same with the other leg. 

Benefits of this strengthening exercise: 

The best thing about this physiotherapy exercise is that it targets your overall lower body. It strengthens your hamstrings, core, glutes and lower back. 

Wrapping Up, 

It is always better to consult with physiotherapists before you start performing these physiotherapy exercises for knee pain/injuries. They can let you know about the exact causes of your knee pain before prescribing the treatment plan. 

If you are in Abbotsford, you can consult with our physiotherapists at Legend Physiotherapy. We have experienced physiotherapists who help you restore your optimal health efficiently.