Home Exercises for Knee Pain

Home Exercises for Knee Pain – Strengthening

Knee Pain Rehabilitation and Post ACL Rehab includes significant components of Knee Strengthening Exercises – Knee Flexion, Knee Extension, Gluteal Bridges etc. Try these 6 videos for Knee Strengthening.

Dealing with Knee Pain is extremely painful and puts a dampener on your daily physical activity schedule.

You should know that knee pain is one of the most common orthopaedic conditions for which people seek medical treatment.

It includes pain felt behind and around the knee cap, especially during activities like stair climbing, squatting, running, and walking while carrying a heavy load. Knee pain can prevent you from participating in your favourite activities and performing daily tasks. Without proper treatment, it can be problematic for years.

Exercise & Knee Pain

Knee Anatomy

If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion.

Exercising a knee that’s injured or arthritic may seem counterproductive, but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.

Knee Flexion & Extension

While there are four bones that come together at the knee, only the femur (thighbone) and the tibia (shinbone) form the joint itself. The head of the fibula (strut bone on the outside of the leg) provides some stability, and the patella (kneecap) helps with joint and muscle function.

There are two major muscle groups that are balanced and allow movement of the knee joint. When the quadriceps muscles on the front of the thigh contract, the knee extends or straightens. The hamstring muscles on the back of the thigh flex or bend the knee when they contract.

Gluteal Bridges

Normal knee alignment is influenced by the muscles surrounding the joint, but also by the feet, ankles and hips. Weakness and tightness in any of these areas can change how the knees behave.

Bridges are terrific for the gluteals, which are the big muscles on the back and side of the hips.

These strengthening exercises can be performed two to three times per week on non-consecutive days. Start with one set of 10 repetitions and gradually build to three sets of 10 repetitions.

The bottom line

Knee pain is a common ailment that affects over 18 million adults each year. Performing stretching and strengthening exercises that target the muscles that support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future injuries.

With any type of joint pain, it’s best to talk to your doctor or physical therapist before starting an exercise program. They can help you select the exercises that are safest for you. They can also recommend modifications based on your knee pain and the underlying cause.

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