As we all know, that knee is considered the largest joint of our body, and what’s the surprising thing about it? Can you guess? The surprising fact is that it quickly gets injured in our life tasks. It has a complex joint structure that helps in flexion and extension. It has tendons and ligaments which are susceptible to tears, strains, fractures, degeneration, and sprains over time. In short, this may get affected by pain easily in our daily routine. So this is why we are going to present you with a detailed article on physiotherapy for knee pain. Here in this segment, we will discuss its causes, practical knee strengthening exercises, and knee physiotherapy. Let’s start the discussion now.
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Let’s see briefly what do we mean by knee physiotherapy. Knee physiotherapy is done if your knee gets dislocated or becomes unstable for several reasons that happen in your body. Then there is a need for knee physiotherapy, which comprises several exercises. We will see those exercises here.
Need for Knee Physiotherapy
You must be thinking about why we need to study knee physiotherapy. It is essential to know about the health of this muscle because it gets easily injured, and pain in this bone may cause us less functional. Because the knee joint helps in the stability and mobility of the leg. But its strength depends on the ankle and hip joints. So if those areas get affected, then it can damage your knee stability too. In this situation, it is essential to do several exercises to help the muscles of the ankles and hip stable. These physiotherapy exercises may help lessen the stress on knees, such as running, walking, and stair climbing. The physiotherapy for the knee deals with all kinds of joint conditions and improves muscle stability and lower extremity strength.
Causes for knee pain
If you are curious about why someone may happen to have knee pain, then here we are going to present you with the reasons;
- It might happen because of aging
- An accidental injury
- Repeated stress on the knee
- Sprained or strained ligaments
- Cartilage tears
- Rheumatoid arthritis or osteoarthritis
The type of physiotherapy knee exercises you choose to perform may vary because of the cause of your knee pain. So it’s better to consult a physiotherapist before diving into the knee exercises.
Five Knee Strengthening Exercises
To keep your muscles of the knee healthy, we will present you with five knee strengthening exercises.
Straight leg raise
For this, you have to lay down on your back by lying flat on the floor. Make your knee tighten with a straight leg and raise it to the height of the bent knee. You will feel that your hip flexors and quads are working. During these steps, you have to keep your pelvis still with engaging your abs. Perform two sets by repeating ten steps.
Lying on the backside with bending both the knees and feet but keeping the hip bone some distance apart. Now, squeeze the glutes and raise your hips as much as you can. Lift your toes from the floor and put all of your weight on your heels. This will enhance the burden on your glutes and hamstrings. Then make your hips in a downward position before tapping it again in the lifted position. Perform two sets by repeating ten steps.
Take a stability ball between you and a wall. Place this ball on your lower ball against the wall. Keep one step forward and your hip bone at a distance. Bend your hips and knee to make your thighs parallel with the floor. Keep your knees and back straight but not in front of your ankles. Squeeze your glutes for straightening back to your position. This will target your glutes and quads.
If you do have access to a stability ball, then you may utilize a wall. Stand in the back position towards the wall and take a two-step distance from the wall. Now, keep your back sliding down the wall until or unless your thighs become parallel to the ground. Keep pressing your hips and complete back with the wall. Keep carrying this position for 5-10 seconds. You will feel that your quads are burning. For sliding back up, use your glutes now. Perform two sets by repeating ten steps.
You may do step-ups as physiotherapy for knee pain but keep it high just up to the height of your knee. You can keep the height by using a sturdy box too. You can make a start by keeping your feet on the box. Keep your pelvis level in accordance with the floor and get a step back by keeping your leg straight on a stage. Now keep your knee tracked on your second toe. This is an excellent exercise for providing stability to the medialis muscles. Do 15-20 steps upside and then switch the legs.
Put a theraband holding your ankles around. Slightly squat down and keep your weight on your heels. Put knees on your ankles. Now take your step, focusing on your outer hip. Create constant tension in your band. Perform actions to the left side and then do that towards the right side. Switch them alternatively. Perform two sets by repeating ten steps.
The above five exercises are considered to be highly effective for doing knee physiotherapy. Most physiotherapists recommend their patients with these exercises, and they have reported betterment in their condition. If you are suffering from the same scenario, be happy because your pain will be ended soon with these excellent five knee strengthening exercises.
These physiotherapy knee strengthening exercises are quite effective in reducing knee pain, but the thing that matters the most is whether you are doing them right or not. Doing exercises in the wrong manner may result in specific bones problems. So we would suggest that you always do these exercises with some expert’s advice. Do not try it on your own until or unless you are entirely confident of their correct method.