The stability of your knee joint depends on the strength and flexibility of the muscles in your leg. You can achieve greater strength and flexibility using physiotherapy exercises.
Your knee is a hinge joint that bears the weight of your body with every step you take. The force on your knee is equal to 1.5 times your body weight with every step on level ground.
The knee makes it possible to stand upright and walk efficiently. It provides stability and acts as a shock absorber. Most injuries can be treated with physiotherapy and bracing.
5 Physiotherapy Exercises to Help Knee Pain
Strengthening exercises for the muscles that support the knee joint help prevent injuries. There are several muscles that cross the hip or ankle and the knee joint.
The same physiotherapy exercises for knee arthritis help support the joint and reduce pain. Consult with your physician if you have new or worsening knee pain.
Do each exercise two to three times a week. Leave at least 48 hours between each workout.
Straight Leg Raises
Lay on your back and bend your left knee so your foot is on the floor. Do not arch your back. Lay your arms at your sides.
Begin by lifting the right leg to the height of your bent knee. Slowly lower your leg back to the floor. Do 10 repetitions on each leg. This is one set. Build up to doing 3 sets.
A standing hamstring curl helps tighten your hamstrings and gluteal muscles. The exercise also works on your core strength and balance. Stand with your feet hip-width apart. Use a wall or chair for support.
Lift the left leg, pulling your heel towards the ceiling. Lift as far as you can, but keep your hips pointed forward and your upper body still. Hold this for up to 10 seconds.
Return your foot to the floor. Repeat 10 times on each leg. Build up to two to three sets of 10 repetitions on each side.
Stand with your feet hip-width apart. Use a chair or the wall for support if needed. Pull your heels off the ground so you’re standing on the balls of your feet. Return to the starting position.
Move slowly up and down, controlling your movements. Raising and lowering once is one repetition. Work up to two to three sets of 10 repetitions.
This exercise uses an exercise band. Circle the band around your ankles. Squat slightly keeping your weight through your heels and over your ankles.
Move your right leg to the side, keeping tension in the band. Move your left leg to meet your right leg. Take 10 steps to the right and then repeat on the left side. This is one set of 10 repetitions. Work up to two to three sets.
Lay on your back with your feet flat to the floor and your knees bent. Put your hands to your side. Keep your feet, knees, and hips in line with each other.
Tighten your buttocks to lift your hips toward the ceiling. Only raise up as high as you can without causing pain in your knees or back.
Pause at the top and then slowly lower down to the starting position. Start by doing 10 repetitions. Build up to three sets of 10 bridges.
What to Avoid
It is normal to have some muscle soreness after starting a new exercise. But you should not have sharp, sudden, shooting pain.
See your doctor or physical therapist if you begin feeling new pain. Consider reducing your high-impact exercises like jogging or ball sports. Instead, consider exercises that are gentle, such as swimming or pool running.
Flexibility Is Key
Strength is important to support your knee joint. But your knee also needs flexibility in the muscles to improve function and reduce pain.
Remember to stretch the same muscles you are strengthening. The strengthening exercises should be done no more than three times a week. But you can stretch every day.
Lower Pain and Improve Function
Lower the risk of pain using exercises to stabilize your knee joint. Exercise also helps reduce the pain of arthritis.
If you found this information helpful check out our other exercise articles.