Top Physiotherapy Exercises to Reduce Knee Pain
Table of Contents
- Role of physiotherapy exercises in joint pain (specially for knee pain)
- Benefits of physiotherapy exercises in joint pain (specially for knee pain)
- Points to remember before doing the physiotherapy exercises
- Top physiotherapy exercises to reduce knee pain
- When to stop doing exercises?
- Do physical exercises help prevent or treat knee pain?
- Conclusion
- Frequently Asked Questions
- References
You might have noticed that knee pain is a prevalent issue in the elderly that interferes with regular activities like walking, bending knees, and others. They may experience knee pain throughout the day, even without doing any action or movement. Some of them might be ready to take painkillers to get rid of the nagging pain, but a few studies have shown that simple exercises done daily can bring much relief in their knee pain.
Physiotherapy is an essential treatment method for knee pain. A course of physiotherapy involving exercises tailored to the condition of your loved ones can do a world of good. For example, you can ask them to try the following home exercises for knee pain that will start giving relief in just a few days.
Role of physiotherapy exercises in joint pain (specially for knee pain)
- Increase strength to support the knee joint
- Improve the mobility of knee joint
- Restore the ability to use the knee joint
- Preserve the ability to do daily activities.
- Maintain fitness and health
Benefits of physiotherapy exercises in joint pain (specially for knee pain)
- Make you active
- Increase muscle and joint strength
- Build joint mobility and stamina
- Ease pain and aches in your knees
- Improve coordination, balance, and agility.
Points to remember before doing the physiotherapy exercises
- Go slow and steady
- Have controlled movements
- Start with small routines
- Start with two to three repetitions
- Increase the repetitions as the exercises seem more manageable
- Later, break the exercises into sets as your knee pain improves.
Top physiotherapy exercises to reduce knee pain
Adding a few exercises to your daily routine may help reduce knee pain and strengthen your knee joint. However, it is essential that you strike a good balance between exercise and rest. You can perform the following exercises at any time throughout the day. Dedicate some time to yourself and do these exercises to relieve knee pain. Here are some simple physical therapy exercises for knee pain that you can begin with after consulting with your doctor:
- Stretching the leg: Sit on your mat or floor and stretch your legs out straight in front of you. Gently, bend one foot along the floor with the bended knee towards your chest till you feel a stretch. Count till five, straighten your leg as far as possible, and stay in this position for five seconds. Repeat this exercise 10 times with each leg. If you are not comfortable sitting on the floor, you can sit on the sofa and do this exercise.
- Straight leg lift: Lie down on your mat or bed with one leg bent and the other leg straight. Raise the straight leg around four to six inches off the mat or bed without bending the knee. Stay in this position for three to five seconds; next, gently lower your leg, and relax. Repeat the same exercise on the other leg.
- Quad set: Lie down flat on your back on a mat or bed, keeping both the legs straight. Place a small rolled towel under the knee. Push the back of your knee against the towel and tighten your thighs. Hold this for five sec and then release. Repeat this exercise at least five times, or as long as you are comfortable.
- Clamshell: Lie down on the right side, with your hips and knees bent towards your stomach. Gently turn your left leg outward, your knee pointing upward, and your hips rotating slightly upward. This motion is at your hips only, do not move your pelvis. Slowly get back to the starting point. Repeat this exercise on the opposite side. Repeat for five counts on each side.
- Squat: Take the support of a chair or a kitchen counter for this exercise. Spread your feet shoulder-width apart, and squat down till you are comfortable. Keep your body weight on your heels. Do not use your arms to pull up or lower your body down; your legs should entirely do the movement. Repeat this exercise for five counts or more as per your limits.
- Bridging: Lie down on your back on a mat or the floor. Bend your knees to rest your feet flat on the mat. Tighten your pelvic floor muscles and abdominals. Lift your hips a few inches off the mat and press your feet to the ground, forming a bridge of sorts. Keep the shoulder blades continuously in contact with the mat. Squeeze your buttock muscle as you slowly lower your hips, and repeat five to ten times.
- Leg curl: Stand straight with taking the support of a chair or a counter. Now, bend one knee and bring the heel up towards the buttock. Do not bend your hip. Now, count to three and lower the leg. Repeat the same on the other side. You can do this exercise for each side five times or more as far as possible.
- Plank: Lie down flat facing downwards on your mat or floor and raise yourself to a push-up position. If you find this challenging, you can modify this exercise by resting on your forearms. You can even plank on your knees to support your lower body. Stay in this posture for 20 sec and release. You can repeat this exercise, but do not stress your body as per your limits.
- Sit/Stand: Sit on the edge of the bed or chair without the support of your hands. Next, stand up and again sit back down. The movement should be controlled and slow. Repeat this exercise 10 to 15 times, take a rest for a minute, and then you can do another set of this exercise.
- Step-ups: Place your right foot on the bottom step of the staircase with your left foot on the ground. Next, step down your right foot. Use a railing for support. Repeat this exercise 10 times, relax for a minute, and repeat. You can use higher steps as your movement improves.
When to stop doing exercises?
Do physical exercises help prevent or treat knee pain?
Conclusion
In case you are searching for some routine workouts and do not know how to start your exercise routine, our personal care team can guide you. We can also provide information about the best physiotherapist near you. You can also visit our website Hexahealth to learn more about physiotherapy-related information.
Frequently Asked Questions
Does physiotherapy reduce knee pain?
What are 3 strength exercises you can do for rehab of the knee?
What exercises can I do to get rid of knee pain?
How can I do physiotherapy for my knees at home?
Does physiotherapy help with knee fluid?
What is the function of physiotherapy?
Is IFT physiotherapy safe?
What is a physiotherapy kit?
How do I massage my knees to reduce fluid?
How do you get rid of knee pain fast?
What is the fastest way to relieve knee pain?
Does climbing stairs strengthen knees?
How can I make my knees stronger?
How can I rebuild my knee cartilage naturally?
Which food is good for the knees?
- Vitamin A: Carrots, kale, sweet potato, apricots.
- Vitamin C: Strawberries, guava, kiwi, orange, lemon, papaya, pineapple, kale, grapefruit.
- Vitamin D: Raw milk, salmon, cod liver oil, sardines, tuna, eggs, mushrooms.
- Calcium: Green vegetables, raw dairy, yoghurt, broccoli, almonds, ladyfinger, cheese, kale.
- Vitamin K: Cabbage, broccoli, cucumber, asparagus, etc.
- Potassium: Spinach, avocado, banana, beets, sweet potato, etc
- Magnesium: Pumpkin seeds, spinach, almonds, banana, avocado, etc
- Manganese: Legumes, seeds, nuts, green leafy, whole grains.
- Sulphur: Eggs, poultry, fish, cruciferous vegetables (cabbage, cauliflower), allium vegetables (onion, garlic).
- Omega-3: Salmon, sardines, mackerel.
What vitamin is good for cartilage?
Can I regrow cartilage in my knee?
Can knee pain be cured permanently?
Is omega-3 good for knee pain?
Updated on : 28 September 2023
Reviewer
Dr. Rajeshwari Panda
MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator
6 Years Experience
Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More
Author
HexaHealth Care Team
HexaHealth Care Team brings you medical content covering many important conditions, procedures falling under different medical specialities. The content published is thoroughly reviewed by our panel of qualified doctors for its accuracy and relevance.