Your knee is one of the most frequently used joints in the body. While popping painkillers and getting plenty of rest may provide you temporary relief from knee pain, it could be best to opt for physiotherapy for the knee. Knee strengthening exercises are designed to strengthen knee muscles and reduce pain. Here are a couple of exercises you should try.
But before we get there, let’s talk a bit about the common causes of knee pain.
Common causes of knee pain
Knee pain could be caused by plenty of reasons, such as cartilage or ligament tear, or muscle problems. It could also be that you’re suffering from osteoarthritic knees. Let’s see what are the most common causes of knee pain:
- Injuries. Quite obvious here what’s wrong. You might need to see a doctor and work with your PT to set up a gentle workout.
- Over training. Sometimes the cure is the problem. And over training can be the cause of your knee pain. Your PT can help identifying what’s wrong and offer solutions for you.
- Bad form. When performing exercises while laking strength, you might adopt the wrong posture, and your muscle and joints can be hurt. Ask your PT to help!
- Arthritis. Happens to virtually anyone, in a wide range of scale. Some exercises can help a lot.
- Bad alignment in basic moves. If you do workout at the gym solo, or in a group, chances are you have picked up bad habits along the way and only a dedicated personal trainer can help you lose these habits.
- Imbalances. Imbalances are normal, everyone has a better side, and some muscles doing more work than others. Sometimes, we don’t even know it until it hurts.
- Wrong shoes. Yep, it’s possible. This has an effect on stability, and therefore, the knees.
- You never do single leg exercises. Start doing single leg deadlift to reduce imbalances between your left and your right side.
- You don’t stretch.
What about now? Should you or should you not do personal training for knee pain? You can ask your PT! They’ll help debunk all these myths around knee pain.
The knee pain myths
- Myth #1: Don’t do any exercise if you have knee pain. Well,
- Myth #2: Don’t exercise if you suffer from arthritic knee.
- Myth #3: Rest until the pain goes away.
- Myth #4: Don’t squat.
Many times, exercises will help your knee pain. Ask your PT to design a program with you.
In the meantime, you might want to check these 5 common exercises for knee pain.
6 exercises for Knee pain
Doing stretches will keep you flexible and will improve your range of motion. This allows patients to move their joints more freely in certain directions. This reduces the risk of injuries and muscle pain. Start your stretches by warming up with a 5-minute walk first. Lie down on the ground and get ready to stretch your hamstring. Loop a bed sheet or a large piece of cloth around your right foot and use it to pull your leg straight up. Hold the position for about 20 seconds and then lower your leg. Repeat this twice and then switch.
Straight Leg Raise
This exercise helps support weak joints and builds muscle strength. Lie down on the floor and support your upper body using your elbows. Bend your left foot and knee on the floor while keeping your right leg straight up. Tighten your thigh muscles while slowly raising your right leg. Hold this position for about 3 seconds while keeping your thigh muscles tight. Slowly, lower your leg to the ground and then rise again. Perform 2 sets of 10 repetitions and switch legs.
Is the straight leg raise too tough to perform? Perhaps you should consider starting off with quads. You don’t have to raise your legs while performing quads. Simply tighten your thigh muscles. Start by lying down on an exercise mat with both legs on the ground. Hold your legs tense for about 5 seconds and then relax. Perform 2 sets of 10 repetitions and don’t forget to alternate legs.
This is a simple exercise that won’t take too much effort however you will need a pillow. Start by lying down on your back with your knees bent. Place a pillow between your knees, squeezing it in between. Hold this position for about 5 seconds. Perform two sets of 10 repetitions and then alternate.
Lying on your side with one leg above the other, you bend your knees toward your chest, with your back straight. Keep your feet together, lift your top knee up, pause briefly then slowly lower your knee back. Perform two sets of 10 repetitions and then alternate.
Lay on your back and support your head with a pillow. Bend your knees so your feet are flat on the ground. Lift your hips upward. Do 10 repetitions of this exercise, 3 sets once per day.
Incorporate these simple exercises for physiotherapy for the knee.
Ask the help of a professional in home personal trainer.Posted by