Knee Pain Exercise : Physical therapy Best exercise :

Knee pain exercise and why it is important for you to do it. The purpose of this article is to inform you on the importance of knee pain exercise and its benefits. Knee pain exercise is important because it helps in the reduction of pain and strengthening of muscles around the knee. By doing knee pain exercise, you will be strengthening your muscles which will make it easier for you to move around and do your daily tasks.

If you have knee pain due to an injury, surgery, or arthritis, following exercise might suggested by your Physical therapist, Here we discuss gentle stretching and strengthening exercises may help relieve the Knee pain while also improving your knee muscles flexibility and range of motion (ROM).

Regular Exercise that improve a knee joint function that’s injured or arthritic may seem beneficial, However exercise during acute knee pain is not recommended each time. Not moving your knee can cause joint stiffness and muscle tightness, and this may worsen the pain and make it harder to perform your day to day activities.

Simple home stretching and strengthening exercises can strengthen the muscles around your knee joint. Having stronger knee muscles can help reduce the impact and stress on your knee, and improve your knee joint function.

Knee pain exercise is very important for people who have rehabilitation of knee muscle. Knee pain exercise can strengthen your knee muscle and also improve your knee strength. You can do knee pain exercise by yourself at home. Today, I will give you some knee pain exercise tips to strengthen your knee muscles.

Before you start an exercise program for knee pain, be sure to physical therapist to make sure the exercises are good for you. Depending on your diagnosis, they may recommend some medicine and rest and after 1 or 2 week rest and then allows you start exercising.

Knee Pain exercise types :

Mainly 2 type of Knee exercise

• Stretching exercise
• Strengthening exercise

Knee pain is the most common cause of pain and disability in our society and affects about one in five adults. This can lead to lost work time and decreased quality of life. Acute knee pain usually last for a few days or weeks and is treated by resting, ice, compression and elevation (RICE). Chronic knee pain is defined as pain that lasts for three to six months.

Knee pain exercise is the best choice when it comes to knee injuries. This is due to the fact that knee pain exercise is aimed at relieving stress in the knee area. However, knee pain exercise is a good way to start off with a knee injury since it can help improve knee function and also prevent the injury from getting worse. The reason why it’s good to start off with knee pain exercise is that it can help speed up the healing process of a knee injury.

List of Knee pain exercise :

• Ankle toe Exercise (ATM)
• Straight leg raise (SLR)
• Knee Extension exercise
• Hip Abduction exercise
• Hip Extension exercise
• Prone-Lying Quadriceps Stretch
• Paschimottanasana

According to the American Physiotherapy association, performing lower body stretching and Strengthening exercises may help improve the range of motion and flexibility in your knee joint. This can make it easier to move your knee and also reduce wear and tear during stressful activity.

Before you start exercising, it’s important to spend at least 4 to 5 minutes warm up simple movement. Low-impact activities like Ankle toe movement, active knee movement, walking are good warmup options.

Once you’re warmed up, perform the following exercise, and then repeat them once you’ve completed the knee strengthening exercises.

Try to perform these exercise at least 4 to 5 times a week.

Ankle toe Exercise (ATM)

Ankle toe movements also called calf pump exercise, This exercise stretches calf muscles and also improve ankle movement and Blood circulation and started first exercise as a warm up exercise for knee pain exercise.

Ankle toe pumping exercises are often used for the relief of edema, and the prevention of deep vein thrombosis (DVT), which are associated with prolonged bed rest due to knee injury.

How to do ATM ?

• In long sitting position with back straight on soft mat and legs straight in front of you, width slightly apart.
• Raise your toes up (bend an ankle upwards, as if you’re pulling your toes towards you), Hold your toes in this stretch for a brief count of 2 to 5 seconds.
• Relax that foot and and Bend an ankle downwards fully.
• Repeat with the other foot, 10 times on each foot.

Static Quadriceps exercise (SQE):

Static Quadriceps muscle (SQE) exercise helps strengthening knee muscles also useful when knee require fully rest.

How to do SQE ?

• In long sitting position, on the soft mat with your leg straight in front of you.
• Flex your foot slighlt putt small towels below the knee and tighten the thigh muscles of your leg and try to put pressure on knee. Don’t arch your back or hunch your shoulders during this exercise.
• Hold for 4 to 8 seconds. Then relax.
• Repeat 10 times, or as per instruction.
• Do this exercise 2 times a day, or as per instruction.

Straight leg raise (SLR) :

Straight leg raising exercise (SLR) is a best option to get your quadriceps muscles strengthen properly.

How to do SLR ?

• Supine Lie on your back on a soft mat-flat surface.
• Bend the knee of your normal leg to a 90-degree angle and keep your foot flat on the surface.
• Keep your other leg straight without the knee bent and elevate your toes toward the ceiling.
• Gradually lift the involved leg 12 inches off the floor by contracting the front thigh muscles. Hold for five seconds.
• Gradually lower your leg to the floor.
• Relax, then repeat 8 to 10 times.

Knee Extension exercise :

Knee extension exercise in sitting position is help to strengthen your quadriceps muscles. This exercise is simple and easy to do home exercise.

How to do KEE ?

• Take High Sitting position Chair.
• Put your feet flat on the floor, hip-width apart.
• Look straight ahead, contract your thigh muscles, and extend one leg from knee as high as possible without raising your buttocks off the chair.
• Hold 4 to 8 seconds, then lower to the starting position.
• Do 2 to 3 sets of 10 repetitions for each leg.

Hip Abduction exercise :

This exercise also helps to strengthen thigh muscles.

Steps to do exercise :

• On side Lying position on the soft mat with your feet flat on the floor, with lower leg slightly flexed.
• Keep your hands by your sides, press your feet into the floor as you slowly lift your leg off the ground and Hold for 4 to 6 seconds.
• Keep your shoulders on the floor.
• Gradually Lower down your leg.
• Repeat 8 to 10 times.
• Perform 2 to 3 sets of exercise.

Hip Extension exercise :

This exercise strengthen gluteal muscles and Hamstring muscles.

Steps to do exercise :

• On Prone lying position on the soft mat with your feet flat on the floor.
• Keep your hands by your sides, press your feet into the floor as you slowly lift your one leg off the ground and Hold for 4 to 6 seconds.
• Keep your shoulders on the floor.
• Gradually Lower down your leg and repeat on other leg.
• Repeat 8 to 10 times.
• Perform 2 to 3 sets of exercise.

Prone-Lying Quadriceps Stretch :

The prone-lying quad. stretch is a simple easy to do home stretching exercise to keep your quads flexible. In this position, the floor helps to stabilize your pelvis, minimizing rocking and maximizing stretching effect.

How to do prone-lying quad. stretch ?

• Prone Lying position on your stomach (Prone Position).
• Bend your knee back as far as you are able. Grab your ankle in order to pull your knee towards your butt.
• Maintain position for 8-12 seconds.
• Return to starting position.
• Repeat exercise 4 to 5 more times with alternate leg.

Paschimottanasana : Yoga Position

Paschimottanasana is the best exercise to stretch your tight hamstring muscles.

How to do paschimottanasana ?

• In long Siting position with the legs straight in front of you on the floor.
• Make your spine erect and toes flexed towards you. Keep your respiration to normal.
• Breathing in, gradually raise your both the arms straight above your head and stretch up.
• Slowly breathe out and bend forward from the hip joint, try to keep Neck moving toward the toes keeping the spine bend.
• Place your both hands on your legs, wherever they reach, without putting extra effort.

• Maintain this position as long as possible.
• After the inhalation reached and raise up your arms straight above your head.
• Breathe out and return to starting position.
• Relax for a few seconds and repeat 5 to 8 times a day.