When you’re off-kilter in one of these areas, that can place extra stress on parts of the knee that aren’t meant to handle it. Sitting tightens your hip flexor muscles, so stretching them can help reduce tension and improve mobility, especially with straightening your knees. The kneeling hip flexor stretch also stretches your quadriceps, making it a versatile exercise. “You can extend your arm overhead to get a nice stretch all the way from your chest and abs down through your hips and pelvis,” says Dr. Vinci. The following physical therapy knee arthritis exercises should typically be performed every day initially with a couple of rest days spread throughout the week.
By repeating these movements you will help strengthen the muscles and tendons. You should add exercises into your routine gradually to help your knee pain. If you’re just a little twinge-y, you can try the stretches and exercises below. “If done consistently, they can give you a lot of relief,” says Kuta. If your pain worsens or doesn’t improve in a month, though, it’s time to see a PT. There have been numerous research studies performed on this topic, though the outcomes are a mixed bag.
Dealing with knee pain can be frustrating and debilitating, but incorporating specific physical therapy exercises into your routine can help alleviate discomfort and improve mobility. Whether you have knee pain due to an injury, arthritis, or overuse, these exercises can strengthen the muscles surrounding the knee joint and increase flexibility.
The articular cartilage in your knee eventually starts to flatten and stiffen like an old chair pad. The Lateral Pendulum is a great way to start slow and increase the range of motion. To help my patients (and myself), I put together a list of my favorite knee stretches and exercises.
The joints become even stiffer as they’re not moving as often. So, if strengthening your knee isn’t giving you results, please check with your doctor or physical therapist. They will help you figure out what’s going on and determine the best treatment plan for you. The best exercise for knee pain is the one you feel capable and comfortable doing. The specific injury or underlying condition you’re trying to improve also plays a significant role. Adopting a walking routine can help improve the strength and flexibility of the muscles around the knee joint.
1. Quadriceps Sets
Therefore, this is usually the first place that the fluid leaks outward. Get a free PDF with step-by-step instructions, tips, and mistakes to avoid so you can eliminate knee pain for good. There’s one thing nobody tells you about eliminating knee pain for good – you have to play the long game. Switching things up every month or so makes sure you don’t overdo it with any movement and prevents injury.
If it’s uncomfortable on your knees, try kneeling on a pillow to reduce the pressure. If it’s uncomfortable on your knees, you may be pushing through your feet too much. Try moving your feet a little closer or further from your butt to fix this. To increase difficulty, cross your arms on your chest and close your eyes – this will test your stability. If you have pain that lasts a few days after a workout, it’s certainly OK to back off a little.
Quadriceps sets are a great way to strengthen the muscles in the front of your thigh, which can help support and stabilize your knee joint.
- Lie flat on your back with one leg bent and the other straight.
- Tighten the quad muscle of your straight leg by pressing the back of your knee down into the floor.
- Hold for a few seconds, then relax.
- Repeat 10-15 times on each leg.
2. Straight Leg Raises
Straight leg raises can help improve strength in your quadriceps and hip flexors, which can reduce stress on your knees.
- Lie flat on your back with one leg bent and the other straight.
- Slowly lift your straight leg to the height of your bent knee.
- Hold for a few seconds, then slowly lower it back down.
- Repeat 10-15 times on each leg.
By incorporating these PT exercises for knee pain into your daily routine, you can improve your knee strength and function. However, it’s important to consult with a physical therapist before starting any new exercise program to ensure they are safe and appropriate for your specific condition.
