When you have knee pain, you realize how much you rely on your knees for practically everything you do during the day. Whether walking to the kitchen to get a glass of water or taking the dog outside, walking is integral to so many daily activities. That’s why the slightest pain or discomfort in the knee can become a serious deterrent to normal everyday functioning.
There has to be an easy way to achieve some relief from your knee pain without constantly consuming over-the-counter pain medication, right?
Yes: Physical therapy is a non-invasive way to relieve your knee pain, and it can produce both short- and long-term benefits. In particular, these techniques can enhance the strength, balance, and mobility of your knees.
Let’s talk about a few easy exercises that might be able to help relieve your knee pain, and where you can go in Baltimore and throughout Maryland for outstanding physical therapy services which will help keep you strong and healthy.
Simple Exercises for Relieving Knee Pain
The following exercises are designed to facilitate blood flow, increase flexibility, and strengthen the supportive muscles surrounding the knees – however, be sure to stop the exercise if it causes any discomfort:
Straight-Leg Raises
- Lie on your back (on an exercise mat or on a towel) on the floor.
- Raise one knee into an upward bent position while keeping that leg’s foot flat on the floor.
- Straighten the other leg and tighten that knee.
- Lift the straightened leg up to the height of the bent knee (so the knees are at the same level).
- Hold for three seconds.
- Slowly lower the straightened leg to the floor.
- While doing this exercise, keep your pelvis as still as possible by engaging your abdominal muscles.
This exercise helps to strengthen your quadriceps (the muscles in the upper leg), which in turn supports your knee. Your physical therapist will recommend the number of sets and repetitions for you. Typically, you’ll do two sets of 10 repetitions in each leg.
Bridges
- Lie on your back on the floor.
- Raise both knees into an upward bent position while keeping the feet flat on the floor, keeping your feet about parallel to the outside of your hips.
- Squeeze your buttock muscles (glutes) and lift your hips as high as possible.
- Lift your toes while keeping your heels on the floor.
- Hold this position for three seconds.
- Lower your toes back to the floor, and gently lower your hips.
- Repeat as many times as recommended by your physical therapist.
This exercise increases hip flexibility and strengthens the lower back. As with straight-leg raises, the recommendation is usually two sets of 10 reps, but consult with a skilled physical therapist for the appropriate amount of exercise in your case.
Wall Squats
- Stand with your back against a wall, feet hip-width apart.
- Put your hands on your hips.
- While keeping your back against the wall, carefully walk your feet forward by about 12 to 18 inches in front of your body.
- Slowly bend your knees and move downward, while keeping your entire back flat on the wall.
- Bend until your thighs (upper legs) are parallel to the floor.
- Hold for 5 to 10 seconds.
- Slowly lift yourself back to a standing position.
This exercise aims to strengthen your quadriceps and glutes, thereby relieving knee pain by distributing the pressure from the knees to the muscles. Because your torso is partially supported by the wall, it’s considered to be a fairly safe exercise for the knees.
Knee Pain Treatment in Baltimore, MD
Our experienced team of certified physical therapists here at Orthopaedic Associates of Central Maryland will be able to show you specific exercises that can provide relief from your knee pain. Our orthopedic doctors on staff can also provide noninvasive and minimally invasive treatments that will work to quell your knee pain for weeks or months and beyond.
To schedule an appointment at our Baltimore office or at any of our other locations across Maryland, contact us today at (410) 644-1880 or (855) 4MD-BONE (463-2663). You may also fill out our appointment request form online now. We look forward to helping you find relief from your knee pain with comprehensive care – and helping you return to everything you enjoy!
