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!
