Top Physiotherapy Exercises to Reduce Knee Pain

The benefits of physiotherapy exercises on knee joints are:

1. Make you active
2. Increase muscle and joint strength 
3. Build joint mobility and stamina
4. Ease pain and aches in your knees
5. Improve coordination, balance, and agility.

If you are starting new physiotherapy exercises for knee joint pain, remember the following steps:

1. Go slow and steady
2. Have controlled movements
3. Start with small routines 
4. Start with two to three repetitions
5. Increase the repetitions as the exercises seem more manageable 
6. Later, break the exercises into sets as your knee pain improves.

Many people believe exercise will worsen the damage and pain in their knee joints. But this couldn’t be further away from the truth. Joints are designed to stay active, and being inactive can weaken them. Physiotherapy strengthens the muscles supporting the joints, improves balance, agility, and coordination. 
Adding a few exercises to your daily routine may help reduce knee pain and strengthen your knee joint. However, it is essential that you strike a good balance between exercise and rest. You can perform the following exercises at any time throughout the day. Dedicate some time to yourself and do these exercises to relieve knee pain. Here are some simple physical therapy exercises for knee pain that you can begin with after consulting with your doctor:

1. Stretching the leg: Sit on your mat or floor and stretch your legs out straight in front of you. Gently, bend one foot along the floor with the bended knee towards your chest till you feel a stretch. Count till five, straighten your leg as far as possible, and stay in this position for five seconds. Repeat this exercise 10 times with each leg. If you are not comfortable sitting on the floor, you can sit on the sofa and do this exercise.
2. Straight leg lift: Lie down on your mat or bed with one leg bent and the other leg straight. Raise the straight leg around four to six inches off the mat or bed without bending the knee. Stay in this position for three to five seconds; next, gently lower your leg, and relax. Repeat the same exercise on the other leg.
3. Quad set: Lie down flat on your back on a mat or bed, keeping both the legs straight. Place a small rolled towel under the knee. Push the back of your knee against the towel and tighten your thighs. Hold this for five sec and then release. Repeat this exercise at least five times, or as long as you are comfortable.
4. Clamshell: Lie down on the right side, with your hips and knees bent towards your stomach. Gently turn your left leg outward, your knee pointing upward, and your hips rotating slightly upward. This motion is at your hips only, do not move your pelvis. Slowly get back to the starting point. Repeat this exercise on the opposite side. Repeat for five counts on each side.
5. Squat: Take the support of a chair or a kitchen counter for this exercise. Spread your feet shoulder-width apart, and squat down till you are comfortable. Keep your body weight on your heels. Do not use your arms to pull up or lower your body down; your legs should entirely do the movement. Repeat this exercise for five counts or more as per your limits. 
6. Bridging: Lie down on your back on a mat or the floor. Bend your knees to rest your feet flat on the mat. Tighten your pelvic floor muscles and abdominals. Lift your hips a few inches off the mat and press your feet to the ground, forming a bridge of sorts. Keep the shoulder blades continuously in contact with the mat. Squeeze your buttock muscle as you slowly lower your hips, and repeat five to ten times.
7. Leg curl: Stand straight with taking the support of a chair or a counter. Now, bend one knee and bring the heel up towards the buttock. Do not bend your hip. Now, count to three and lower the leg. Repeat the same on the other side. You can do this exercise for each side five times or more as far as possible. 
8. Plank: Lie down flat facing downwards on your mat or floor and raise yourself to a push-up position. If you find this challenging, you can modify this exercise by resting on your forearms. You can even plank on your knees to support your lower body. Stay in this posture for 20 sec and release. You can repeat this exercise, but do not stress your body as per your limits.
9. Sit/Stand: Sit on the edge of the bed or chair without the support of your hands. Next, stand up and again sit back down. The movement should be controlled and slow. Repeat this exercise 10 to 15 times, take a rest for a minute, and then you can do another set of this exercise.
10. Step-ups: Place your right foot on the bottom step of the staircase with your left foot on the ground. Next, step down your right foot. Use a railing for support. Repeat this exercise 10 times, relax for a minute, and repeat. You can use higher steps as your movement improves.

Stop the exercise when any of the exercises mentioned above worsen your pain. In fact, exercise must not make your existing knee pain worse. However, you must know that practising new physical therapy exercises for the knee may cause short-term muscle pain till your body gets used to it. Such pain must ease out quickly and help relieve your knee pain in a few days. 

Physical exercises prove beneficial for knee pain in osteoarthritis.  In addition, they can prevent knee pain by making the joint muscles strong. Seek professional help to understand the cause behind your knee pain and get a detailed, tailored exercise routine.

Many people have successfully employed physiotherapy exercises for knee joint pain and obtained good results. So, start practising a few physical therapies for knee pain, go slow, understand your body, and eventually, you will notice that your knee pain is alleviating, and you will feel more fit and strong. 
 In case you are searching for some routine workouts and do not know how to start your exercise routine, our personal care team can guide you. We can also provide information about the best physiotherapist near you. You can also visit our website Hexahealth to learn more about physiotherapy-related information.