6 Amazing Physical Therapy Exercises For Knee

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Physical therapy exercises for knee
Karolina Grabowska

Knee pain is a very common condition seen not only in old people but in youngsters as well. Many orthopedic and neurological problems lead to knee pain. This is where physical therapy exercises for knee come in.

The knee is a very complex joint and also one of the most important joints of the body. The knee handles almost all the body weight. Hence it is the most affected in obese patients with painful joint conditions.

The knee has 4 parts:

  • Anterior
  • posterior
  • medial
  • lateral.

The anterior part is where the knee cap lies and it faces forward. The posterior part is right behind the knee cap where we can feel the joint line.
This area is the popliteal fossa. The medial part is the inner side of the knee and the lateral part is the outer side of the knee.

In any chance you feel that you might have an injury or any of these conditions, it would be essential to talk to a physical therapist.

A physiotherapist will assess the condition and will help you out. He might also give you a few physical therapy exercises for knee to help reduce the pain.

Anterior Knee Pain

Knee pain
Kindel Media

The anterior part of the knee is most susceptible to injury. It is also prone to pain due to orthopedic or neurological issues. Anterior knee pain is pain that happens in the foremost and focal part of the knee.

The etiology of knee pain is multifactorial. It is not clear because of the assortment of indications, pain area, and pain level.

Posterior Knee Pain

Knee Pain
Cottonbro

The posterior knee pain or back knee pain is a typical complaint. Knee pain is more normal in the anterior, medial, and lateral parts of the knee than in the posterior part of the knee. More uncommon are neurologic and vascular wounds and tumors. 

Tender palpation over the ligaments or muscles toward the rear of the knee can show muscle or ligament injury. Pain or swelling in the popliteal region recommends a cyst.

No matter what the injury or pain is, carrying out a few physical therapy exercises for knee can help provide relief.

Why Choose Physical Therapy Exercises For Knee?

Physical Therapy exercises for knee
Anna Shvets

Physical therapy exercises for knee are a very effective method to regain your knee strength, as well as help, keep injuries and pain at bay.

Physical therapy exercises for knee are easy to do and are not much time-consuming.

Physical therapy exercises for knee additionally help in weight control and weight reduction if done regularly with progression.

Physical Therapy Exercises For Knee

Here are a few easy-to-do physical therapy exercises for the knee. These exercises do not need much equipment and can be done at home.

Make sure to practice these physical therapy exercises for knee punctually to get your desired results.

1)  Leg Lifts

Leg Lifts
Bing Images

Muscles included: Quadriceps (front of the thigh) and (stomach) muscles.

Rest on the floor on your back. Make sure your spine is on the proper level. Use a yoga mat or an exercise mat for comfort on a hard floor.

Flex one leg from the knee and keep the other leg straight on the ground.
Place a hand underneath the lower back to ensure that there is no space between the curve of the back and the floor. If there is space for the hand, tenderly push the back down on top of the hand.

Gradually lift the left leg without bowing the knee. Keep the toes pointed towards the roof and stop when the leg is around 90 degrees off the floor. It ought not to be higher than the flexed knee on the right leg.

Hold the leg for 5 seconds.
Lower it slowly after 5 seconds. Make sure to be gentle and gradual or you will hurt your heel. Rehash two more times with a similar leg. Switch sides and rehash

What Not To Do?

Try not to let the back curve during the activity. Try not to jolt or bob the leg or lift it over the knee on the twisted leg.

Individuals who have osteoporosis or back pain ought not to carry out this activity.

 

2) Hamstring Curls On Bench

Hamstring curls with band
Bing Images

An individual can attempt this exercise on the off chance that they have access to a bench press that is ideal for this exercise.

 Lay facedown on the seat with the knees near one another. Hold the handles for dependability.

Apply weights to your ankles or grip weights with the help of your ankles. Fold the feet under the weight. The weight ought to sit over the heels. 

Gradually flex the two knees, utilizing the power of the legs to raise the load up. Keep on lifting the load in a smooth motion until the knees bend at a 90-degree point. 

Hold the load in place for 5 seconds and afterward gradually lower it back down. Perform up to 15 reiterations (reps). 

What Not To Do?

At the point when initially doing this activity, don’t use a significant weight. Amateurs should use the least weight and move gradually up to heavier loads as they develop practice.

 

3) Standing Leg Curls

Leg curls
Bing images

Muscles included: Hamstrings (back of the thigh) and gluteal (butt cheek) muscles. 

Stand straight with the knees 1–2 inches separated. Clutch a steady seat, the ledge, or another item for balance. 

Bend one knee behind the body, taking the heel off the floor while keeping the thighs adjusted. Keep on lifting the heel in a smooth motion until the knee bend arrives at a 90-degree angle. Keep the straight leg fixed to try not to bolt it. 

Hold the position for 5 seconds and afterward gradually lower it to the floor. Rehash two more times with a similar leg. Switch sides and rehash. 

What Not To Do?

Try not to arch the foot or flex the foot on the lifted leg. Permit the foot to stay in an impartial, level position.

 

4) Wall Squat

Wall squat
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Muscles included: Quadriceps and gluteal muscles. 

Start with the head, shoulders, back, and hips leveled against a wall. Put the two feet forward around 24 inches from the wall, while keeping the back and shoulders against it. Keep the feet at a  hip-width distance.

Slide the back down the wall until the body is in a typical sitting position. Hold for 5 seconds and afterward slide back up. Rehash. 

What Not To Do?

Try not to crouch low. The knees ought not to go over the toes. Try not to use quick, jerky movements. 

5)  Chair Dip

Chair Dips
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Muscles included: Quadriceps, hamstrings, hip flexors, and gluteal muscles. 

Use two high-upheld, stable seats. Place a hand on the rear of each seat for balance. Bend the two legs at the knee, being mindful so as not to allow the knees to reach out past the toes. 

Expand the correct leg out before the body in a slow kicking movement. Zero in on keeping the weight-adjusted on the left foot. Put the correct leg down, holding it only a couple crawls off the floor for 5 seconds while proceeding to adjust on the left leg. 

Lower the correct leg to the floor. Stand up straight on the two feet. Switch sides and rehash. 

What Not To Do? 

Try not to bring the movement more than 45 degrees off the floor. Try not to lean in reverse while lifting the leg. Keep the back and chest area straight.

 

6)  Step Exercise

Step exercise
Bing Images

Muscles included: Quadriceps, hamstrings, hip flexors, and gluteal muscles. 

To carry out this physical therapy exercises of knee, use a huge, tough stool or exercise stage 6 inches tall. Step up onto the stool with the correct foot and permit the left foot to follow behind. The left foot ought not to be on the stool yet should hang behind it. 

Keep the bodyweight on the correct foot and hold for as long as 5 seconds. Gradually further the left foot down and afterward follow it with the correct foot. 

Switch legs, venturing up with the left foot first. Rehash. 

What Not To Do?

Try not to bolt the knees during this activity. The knees ought to remain marginally bowed. Try not to permit any piece of the venturing foot to hang off the stool or stage. 

Individuals who have issues with equilibrium ought not to play out this activity.

 

Stretches To Do Before And After Physical Therapy Exercises For Knee

Stretching is a great way to attain muscle flexibility. It is highly recommended to carry out a few stretches before and after doing physical therapy exercises for knee to attain better results.

1) Toe Touches

toe touch
Andrea Piacquadio

There are various approaches to extend the hamstrings toward the back of the legs. One is through conventional toe contacting. 

With the feet near one another, bend down from the hips and stretch the arms towards the toes. Keep the legs straight yet don’t bolt the knees. Touch the fingers to the toes and hold for 30 seconds. 

At first, it may not be feasible to arrive at the toes. For this situation, attempt to get the fingers as close as conceivable to the toes without causing pain. 

What Not To Do? 

Try not to use a ricocheting movement. Keep the body still.

 

2) Hamstring Stretch 

Hamstring stretch
Bing Images

A standing hamstring stretch is likewise a viable method to extend the backs of the legs, and it is less arduous for the lower back than toe touches. 

Stand up straight with the feet close to bear width separated. Bend at the hips somewhat and broaden the correct leg out a couple of inches before the body. Permit the left leg to flex somewhat. 

While keeping the back straight, gradually bring the chest down. Bend down quite far without causing pain. Hold for 30 seconds. Gradually bring the leg back toward the body and stand upright. Rehash with the other leg.

 

Physical Therapy Exercises For Knee – The Bottomline

Knee exercises
Andres Ayrton

Exercise is a noninvasive and restorative approach. It is great to assist with minor knee pain because of abuse, joint pain, or different causes. 

Physical therapy exercises for knee are a compelling method to help forestall injury. They are also useful to build strength in the leg muscles. Stretching can likewise help keep the muscles adaptable, which can reduce pain. 

Individuals with medical issues should consult a specialist before starting these physical therapy exercises for knee.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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