Physiotherapy for knee pain is one of the best solutions instead of Knee Surgery and Knee Braces. Your Physiotherapist or a Sports Physio can identify and diagnose the root cause of the problem. Try these simple home exercises for knee pain, which includes Knee stretching as well as Knee Strengthening
Whether you run marathons or simply want to get out of your car without pain – knee flexibility and functioning remains crucial to living a healthy, active life.
As one of the strongest and most essential joints in the human body, the knees include tendons, muscles, and ligaments that need to work in harmony to allow you to properly bend and move side to side.
The good news is there are several ways to treat knee pain and keep your knees healthy, including stretching and strengthening exercises that you can do on your own.
In this article, we’ll walk you through some of the most effective physical therapy exercises you can do to stretch the muscles around your knee and reduce the knee pain.
It is good to know that Knee stretching and strengthening might be the most effective non-drug treatment you can do if you have osteoarthritis.
If you experience knee pain, strengthening the quadriceps and increasing flexibility can be more effective than routine use of knee braces or non-steroidal anti-inflammatory drugs.
Having a “Physiotherapist near me” or probably, a “sports physio near me”, is not a luxury any more.
A modern-day physiotherapy clinic would usually conduct some diagnostics and then recommend exercise programmes aimed at preventive healing and long-term Pain Management. A surgery should be the last option.
You can also add some home exercises for the Knee pain .
As an example, If you are an active person you should aim to stretch the knees at-least once a day, especially after a strenuous physical session or a middle distance run when your muscles are warm.
If you want to complete a knee-stretching session on its own, you should complete approximately five minutes of moderate cardio to warm up the body and allow you to achieve a better range of motion for each stretch.
Each time you perform a knee-stretching session, aim for a comprehensive routine targeting your calves, hip flexors, quadriceps, and hamstrings.
Pain relief medications should be avoided in the long term because of possible side effects and health risks. If you are somebody who suffers from such pains and are constantly taking medications, you should start consulting a Physiotherapy Clinic or a Physiotherapy specialist.
Electrotherapy is a non-invasive pain relief technology that has been used in clinical settings for many years whereby electrical stimulation is applied to nerves and muscle-motor fibres via electro-pads placed on the skin.
There are different types of electrotherapeutic devices in rehabilitation clinics today, with T.E.N.S (Transcutaneous Electrical Nerve Stimulation) being one of the most popular options.
T.E.N.S.is a highly effective treatment for pain whereby electrodes are placed on or near the area of pain and soothing pulses are sent via the electrodes through the skin and along the nerve fibers. The pulses suppress pain signals to the brain. T.E.N.S. also encourages the body to produce higher levels of its own natural pain killing chemicals called Endorphins and Encephalin.
T.E.N.S. is used worldwide by physical therapists, pain clinics, doctors and other medical practitioners.
Once you’re warmed up, focus on stretches for the following – Calves, Hamstring, Quadriceps, IT Band and then repeat them once you’ve completed the knee strengthening exercises.
Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint. Having stronger muscles can reduce the impact and stress on your knee, and help your knee joint move more easily.
Before you start an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.
Finding relief from knee pain depends on the cause or issue that’s making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis.
In this case, the most effective treatment, is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees.
But if overuse is the culprit, A sports medicine specialist or physical therapist can work with you to develop a program that includes range of motion exercises, stretches, and muscle strengthening movements.