Knee pain is a common problem that can be caused by a variety of conditions and issues. Knee strain, a common complaint, is one type of knee pain that is caused by overuse or injury to the tendons and muscles around the knee. No matter the cause, stretching can help, as can some simple exercises designed to increase flexibility and mobility in the knee joint.
“One muscle group may be a little stronger or more overworked than another muscle group,” says Anil Nandkumar, PT, DPT, a physical therapist at HSS. In athletes, particularly runners, knee pain can be caused by bad form. Because each person has their own running style, different kinds of form can cause different pains or compensations in the muscles. Unlike some other more traditional quad-strengthening moves, this exercise gets the job done without putting any weight on the knee joint, Prestipino says. Another great quad exercise for painful knees, this exercise helps to increase quadriceps muscle strength, which ultimately supports the knee and helps decrease pain. “Increasing hamstring strength can help to promote increased stability around your knee joint, which can help you avoid injury and limit pain,” she says.
Performing meniscectomy in the anatomic mode, as much as possible, promotes respect for joint biomechanics while preserving as much healthy tissue as possible [7]. If you already experience knee pain from an injury or from age-related changes in your joints, exercise is a great way to improve mobility and reduce pain. It may feel counterintuitive to exercise when your knees are already bothering you, but you don’t need to wait until the pain goes away to start a PT-backed routine. “It’s about finding the right pattern of movement and the right dose of exercise for you, which a physical therapist can help with,” says Dr. Vinci. 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.
The primary endpoints were changes in the visual analogue scale, Lysholm, International Knee Documentation Committee, and Tegner scores at the final follow-up. The secondary endpoint was meniscal cure rate at 3 months postoperatively. The preoperative and postoperative functional scores were compared. First, being a retrospective study without a control group, it inherently possesses limitations. However, the outcomes may have important implications for clinical practice and are encouraging. Second, the sample size was relatively small due to the low incidence of anterior horn involvement in lateral meniscus horizontal tears.
Start with the first five stretches for knee pain before moving on to the last five strengthening moves. These knee exercises recommended by Hinge Health physical therapists help build lower body strength, flexibility, and mobility. These act as a good starting point, but you can also work with a physical therapist for more personalized guidance. Exercise therapy and physical therapy are not interchangeable. Our physical therapists prescribe exercise therapy to our members.
Among American adults, approximately 25% have experienced knee pain that affects the function of their knee. In runners, the knee is the part of the body that is injured most often. Changes to the knee related to aging (osteoarthritis) commonly occur in people over the age of 50. Thousands of steps, squats, and twists to the knee over a long life can cause changes to cartilage and other parts of the knee. “Strengthening your quadriceps after knee injury can help to promote increased joint stability and help to improve joint function and even decrease knee pain,” she says. It’s common to be prescribed quad exercises after knee injury, but anyone with problem knees should be doing them, too.
Knee pain is a common issue that can greatly impact one’s quality of life. Whether it is due to an injury, arthritis, or overuse, finding relief is crucial for maintaining mobility and overall well-being. Physical therapy (PT) has been shown to be effective in treating knee pain and improving function.
“By keeping the hip muscles strong, it prevents improper positioning of the knees, which avoids necessary strain,” Prestipino says. Wall sits, also known as wall squats, build strength and endurance in your glutes, calves, quads and even your abdominals, she says. All those muscles play a role in keeping the knees stable and strong. Many types of minor knee pain respond well to self-care measures.
How PT Helps
Physical therapists are trained to assess the underlying causes of knee pain and develop personalized treatment plans to address them. Through a combination of exercises, stretches, manual therapy, and modalities such as ultrasound or electrical stimulation, PT can help reduce pain, improve range of motion, and strengthen the muscles around the knee.
Benefits of PT for Knee Pain
One of the key benefits of PT for knee pain is that it is a non-invasive and drug-free approach to managing symptoms. By addressing the root cause of the pain, rather than just masking it with medication, PT can provide long-term relief and prevent future issues. Additionally, PT can help patients avoid surgery or delay the need for it by improving strength and function.
In conclusion, if you are experiencing knee pain, consider seeking out a physical therapist for evaluation and treatment. With their expertise and guidance, you can make significant strides towards reducing pain and improving your overall quality of life.
