All OACM and PT OFFICES will be CLOSING EARLY Friday, December, 9th for our Holiday Party.
Both of our OACM After Hours locations will be CLOSED Friday December, 9th for the event.
Thank you!

Orthopaedic Associates of Central Maryland
(410) 644-1880(855) 4MD-BONE
MENUMENU
  • Menu
        • Physicians
        • Physician Assistants
        • Physical Therapists
        • + OACM After Hours
        • Careers
          • Pay Your Bill
          • Patient Portal
          • Schedule an Appointment
        • Specialties
        • Conditions & Treatments
        • Services
        • For Our Patients
        • OACM News
        • Patient Education
        • Testimonials
        • Locations
        • Contact Us
  • Home
  • Physicians
  • CRNPs/PAs
  • Physical Therapists
  • Specialties
  • Conditions & Treatments
  • Services
  • + OACM After Hours
  • For Our Patients
  • OACM News
  • Patient Education
  • Testimonials
  • Locations
  • Contact Us
  • Careers
  • Pay Your Bill
  • Schedule an Appointment
  • Patient Portal

Just another iHealthSpot WP02 site

Physical Therapy Exercises for Knee Pain

March 3, 2023

Full length view of young Afro-Caribbean woman in t-shirt and leggings kneeling on exercise mat and working on hamstrings, glutes, and backs of her legs.

Knee pain is a common problem that can have many different causes. However, no matter the root cause of the pain in your knee, you can be sure that adding physical therapy to your treatment plan will help tremendously. Physical therapy is an effective way to reduce knee pain and improve mobility.

Physical therapy exercises for knee pain usually combine strengthening, stretching, and range-of-motion exercises. Physical therapy exercises strengthen the muscles that support the knee joint for stabilization, increase flexibility, and improve range of motion. Your program will be put together by your orthopedic doctor or physical therapist.

Below are five examples of common physical therapy exercises for knee pain:

Quad Sets

To do quad sets, start by lying on your back with your legs straight and feet flat on the floor. Bend one leg at the knee so that your foot is flat against the floor and your thigh is parallel to the ground. Contract (tighten) both of your quadriceps muscles for 5-10 seconds, then relax them for 10 seconds, before repeating this step 3-5 times. Once you have completed this set of repetitions, switch legs and repeat with the other leg bent at the knee. You should feel a gentle stretch in both quads as you contract them during each repetition.

Hamstring Curls

To perform this exercise correctly, stand with your feet hip-width apart and hold onto something for balance if needed (like a chair). Bend one leg at the knee so that your heel is close to your glutes while keeping both legs straight throughout the movement. Then, slowly curl up towards standing by pushing through your heel until you feel the tension in both legs, before lowering back down again into starting position. Repeat this motion 8-12 times per leg for three sets each day for the best results.

Straight Leg Raises

To do this exercise, start by lying on your back with both legs straight out in front of you. Keep your feet flat on the floor and your knees slightly bent. Next, slowly raise one leg up off the ground as far as you can without causing any discomfort or pain in your knee. Hold this position for a few seconds, before slowly lowering it back down to the starting position. Repeat this motion with the other leg and continue alternating between them until you have completed 10-15 repetitions on each side.

As you become more comfortable with this exercise, try increasing the range of motion by raising each leg higher off the ground, while still maintaining control over it. You may also want to add some resistance, such as ankle weights or a band around both ankles, to increase the difficulty level, if desired.

Heel Slides

To do heel slides, start by sitting on a chair or bench with both feet flat on the ground. Place one hand behind you for support and keep your back straight throughout the exercise. Bend one leg at a time so that your heel is off of the ground, then slowly slide it out as far as possible without lifting any other part of your body off the chair or bench. Hold this position for five seconds, before returning to the starting position and repeating with the opposite leg. Do 10 repetitions per side for best results.

Step Ups

Start by standing in front of a step or box that is about 6-12 inches high. Place one foot on top of the step and then slowly push off from your toes as you raise your other leg up onto the step as well, keeping both feet firmly planted on top of it at all times. Lower yourself back down until both feet are back on the ground again. Repeat this motion 10-15 times, before switching legs and repeating with your opposite foot leading first this time around. Make sure to keep your core engaged throughout each repetition, so that you maintain good form while performing these exercises.

Physical Therapy for Knee Pain in Baltimore, MD

These five physical therapy exercises can help reduce knee pain and improve mobility over time when done regularly according to a physical therapist or doctor’s instructions. Please consult an orthopedic doctor or licensed physical therapist at Orthopaedic Associates of Central Maryland before starting any exercise. We have physical therapy offices in Clarksville, Ellicott City, Jessup, and Westminster.

Our team of orthopedic specialists can ensure you receive a tailored physical therapy program and are doing physical therapy exercises for knee pain correctly. To contact our physical therapy office, call us today at (443)-478-4449. Our friendly staff looks forward to assisting you!

Filed Under: Physical Therapy Tagged With: best physical therapy exercises, coomon physical therapy exercises, Physical therapy Baltimore, physical therapy exercises for knee pain, Physical Therapy in Ellicott City, Physical therapy near me, Physical Therapy Services

Primary Sidebar

Blog Main Page

Recent Posts

  • Common Sports Injuries: Treatment Options
  • Shoulder Surgery Pain Relief: Tips for a Quick Recovery
  • Physical Therapy Exercises for Knee Pain
  • Sports Injuries in Baltimore, MD: Four Tips for a Safe Skiing Adventure
  • 6 Tips for Choosing The Right Orthopedic Surgeon

Categories

March 2023
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  
« Feb    

Archives

Tags

arthritis Back Pain best orthopedic doctor near me chronic pain Foot and ankle specialist near me Foot and Ankle Surgery Foot Care foot pain hip hip pain hip replacement Injuries joint pain Joint Replacement Joint Replacement Surgery knee pain Knee pain treatment near me Knee Replacement low back pain treatment near me Neck Pain Orthopaedic Associates of Central Maryland Orthopaedic Surgeon orthopedic care near me orthopedic clinic near me Orthopedic Doctor near me orthopedic doctors orthopedics orthopedic surgeon orthopedic surgeon near me orthopedic surgeons Baltimore Orthopedist pain Physical Medicine physical therapy Physical therapy near me Plantar Fasciitis treatment near me Podiatrist Sciatica Pain shoulder shoulder joint shoulder pain Sports injuries sports injury Baltimore sports injury treatment near me sports medicine doctor near me

Footer

  • Facebook
  • Twitter
  • Youtube
  • Blog
  • instagram
  • Accessibility Statement
  • Non Discrimination Policy
  • Sitemap
  • Privacy Policy
  • Billing Disclosures
Copyright ©
Orthopaedic Associates of Central Maryland.
All rights reserved.
iHealthspot Medical Website Design and Medical Marketing by iHealthSpot.com

Orthopaedic Associates of Central Maryland in Baltimore, Catonsville, Columbia and Eldersburg serves the nearby communities of Annapolis, Washington DC and Montgomery County. Our orthopedic surgeons, podiatrist, physical medicine and rehabilitation doctor, and physical therapists specialize in arthroscopic surgery, minimally invasive procedures, joint replacement, sports medicine, and onsite diagnostic imagery, outpatient surgery, and physical therapy rehabilitation providing pain relief from sciatica, carpal tunnel syndrome, foot pain, knee pain, hip replacement, shoulder impingement, cubital tunnel syndrome and more.

  Request an Appointment

  • Pay Your Bill
  • Patient Portal
  • Schedule an Appointment
  • Home
  • Physicians
  • CRNP/PAs
  • Physical Therapists
  • Specialties
  • Conditions & Treatments
  • Services
  • + OACM After Hours
  • For Our Patients
  • OACM News
  • Patient Education
  • Testimonials
  • Locations
  • Contact Us
  • Careers