Best Physiotherapy Treatment For Knee Pain in Physionautics Clinic
2. Exercises focusing on flexibility and range of motion:
Physiotherapy is highly effective for managing and reducing knee pain, whether it's due to injury, arthritis, or overuse. The core idea is to strengthen the muscles surrounding the knee, improve flexibility and mobility, and help you learn ways to put less stress on the joint.
1. Exercises focusing on strengthening (quadriceps, hamstrings, glutes, calves):
Straight Leg Raises:
- Sitting: Sit in a chair with a straight back. Straighten and raise one leg, hold for 10 seconds, then slowly lower. Repeat 10 times with each leg.
- Lying: Lie on your back, bend one knee with your foot flat on the floor. Keep the other leg straight and lift it about 12 inches off the floor/bed. Hold for 5-10 seconds, then slowly lower. Repeat 10-15 times for each leg. This strengthens the quadriceps without putting pressure on the knee.
- Wall Sits: Stand with your back against a wall, feet shoulder-width apart. Slowly slide down the wall until your knees are bent at about a 90-degree angle (or as far as comfortable). Hold for 15-30 seconds, then slide back up. Repeat 3-5 times. This builds endurance in the quadriceps and glutes.
- Mini Squats: Stand with feet shoulder-width apart. Slowly lower yourself a few inches, as if you're about to sit in a chair, keeping your back straight and not letting your knees go past your toes. Push back up. Repeat until you feel fatigue.
- Step-Ups: Use a sturdy low step or platform (6-8 inches high). Step up with one foot, bringing the other foot up to meet it, then step back down. Repeat 10-15 times for each leg. This mimics everyday movements and strengthens quadriceps, hamstrings, and glutes.
- Clamshells: Lie on your side with your legs stacked and knees bent at a 90-degree angle. Keep your feet together and slowly lift your top knee towards the ceiling, without rotating your pelvis. Slowly lower. Perform 10-15 repetitions on each side. This targets the gluteus medius, which helps stabilize the pelvis and reduces knee strain.
- Glute Bridges: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold briefly, then slowly lower.
- Heel Slides: Lie on your back with legs extended. Slowly slide one heel towards your buttocks, bending your knee as far as comfortable. Hold for 2-3 seconds, then return to the starting position. Repeat 10-15 times per leg.
- Hamstring Stretch: Lie on your back, bend one knee, and keep the other leg straight. Gently pull the foot of your straight leg towards your glutes as far as comfortably possible. Hold for a couple of seconds, then stretch your leg out again. Repeat 10-15 times.
- Quadriceps Stretch: Stand next to a wall or chair for balance. Grab your ankle and gently pull your heel towards your glutes until you feel a stretch in the front of your thigh. Keep your knees close together and back straight. Hold for 20-30 seconds.
- Knee Full Extension Exercise (Seated Knee Extension): Sit in a chair high enough for your knee to bend at 90 degrees. Slowly raise your leg until it's horizontal, holding for 5 seconds, then slowly lower. Repeat with the other leg.
