And, don’t underestimate the value of doing the basics consistently – proper sleep, healthy nutrition, and stress management. This stretch is the best way to finish your session (or your day!). It can reduce the tension on the quadriceps -if any -, reducing it on your knee as well. As this exercise gets easier, add a 5-pound ankle weight and gradually work to a heavier weight as you build strength.
If you are experiencing knee pain, physical therapy exercises can be an effective way to alleviate discomfort and improve mobility. Whether your pain is due to arthritis, injury, or overuse, targeted exercises can help strengthen the muscles surrounding the knee joint and increase flexibility.
You won’t typically have pain immediately, but rather it can take several hours to the next day to arrive. Knee arthritis, also known as knee osteoarthritis or knee OA, is a natural degenerative process where the cartilage at the end of the bones in the knee joint wears down over time. I like to describe it as similar to the wearing down of treads on a vehicle’s tires.
Expect to have to begin some of the exercises within a limited, yet pain-free range of motion. Remember the pain-free zone diagram from earlier in this article? Be sure to always stay within that zone, which will allow for the exercises to strengthen the muscles that support the knee joint without increasing the arthritis pain or inflammation. The following physical therapy knee arthritis exercises should typically be performed every day initially with a couple of rest days spread throughout the week.
Benefits of PT Exercise for Knee Pain
However, if exposed over long periods of time, eventually, this tissue will start to break down and become irritated. This is an overuse injury and I see it quite often in the knee. For those of us who have experienced an episode of knee pain, it can be down-right frustrating. Maybe you’re a runner, a hiker, a casual walker or maybe you’ve just been going to the gym just trying to stay healthy. Knee pain can be burdensome on not only a physical level but also a psychological one.
If you do have an operation, your doctor will likely suggest at least a few weeks of therapy afterward to help you recover. They might recommend a specific physical therapy office, or you can find one near you by checking the American Physical Therapy Association’s website. 3 exercises to strengthen your knee are squats, deadlifts, and hip thrusts. They are simple, can be done without equipment, and offer a big bang for your buck. But if the symptoms increase or persist for more than 24 hours, please get your joint checked by a physical therapist or doctor.
1. Strengthens Muscles: Physical therapy exercises target specific muscle groups, such as the quadriceps and hamstrings, to help support the knee joint.
A “no pain, no gain” mentality will get you further into trouble with knee arthritis. Many of the same physical therapy knee exercises can be performed by someone with knee osteoarthritis (joint arthritis). Especially, when someone has osteoarthritis in the mild to moderate degenerative level, which would be confirmed via x-ray. If this were the case, just be sure to follow the key reminders below as you would never want to try and strengthen the knee through a painful range of motion, no matter the exercise. While most cases of knee pain can be managed by stretching the muscles and doing strengthening exercises, there are some instances when it might be wise to see a medical professional.
2. Improves Flexibility: Stretching exercises can help improve range of motion in the knee joint, reducing stiffness and discomfort.
It can delay your progress or even set you back if you force things. Switching things up every month or so makes sure you don’t overdo it with any movement and prevents injury. This will give your knee enough time to adapt and get stronger while minimizing problems down the road.
3. Enhances Stability: Balance exercises can improve coordination and stability, reducing the risk of falls and further injury.
Recommended Exercises
Here are some commonly recommended physical therapy exercises for knee pain:
1. Quadriceps Sets
These exercises involve tightening the muscles on the front of your thigh while keeping your leg straight. Hold for a few seconds and then relax. Repeat multiple times.
2. Straight Leg Raises
Lie on your back with one leg bent and the other straight. Lift the straight leg off the ground, keeping it in line with your bent knee. Hold and then lower back down. Repeat on both legs.
3. Hamstring Curls
Standing or lying on your stomach, bend your knee and bring your heel towards your buttocks. Hold and then slowly lower back down. Repeat on both legs.
FAQs
Q: How often should I do these exercises?
A: It is recommended to perform these exercises at least 3-4 times a week for maximum benefit.
Q: Can I do these exercises at home?
A: Yes, many physical therapy exercises for knee pain can be done at home with minimal equipment.
Q: Should I consult a physical therapist before starting these exercises?
A: It is always advisable to consult a healthcare professional before starting any new exercise regimen, especially if you are experiencing chronic or severe knee pain.
