Knee pain can be a common problem for many people, especially as they age or participate in high-impact sports. Knee pain can significantly impact your daily life and make it difficult to perform even the most straightforward tasks. Fortunately, there are several physio exercises that can help to alleviate knee pain and improve overall knee function. In this article, we’ll discuss the top 10 physio exercises for knee pain.
Straight Leg Raises
Straight leg raises can help to strengthen the quadriceps muscles in the front of the thigh, which can help to stabilize the knee joint. To perform this exercise, lie on your back with one leg bent and the other leg straight. Slowly lift the straight leg up to about hip height and then slowly lower it back down.
Hamstring Curls
Hamstring curls can help to strengthen the muscles in the back of the thigh, which can also help to stabilize the knee joint. To perform this exercise, lie on your stomach with your legs straight. Slowly lift one leg up toward your buttocks and then slowly lower it back down.
Step-Ups
Step-ups can help to improve knee function and build strength in the muscles around the knee joint. To perform this exercise, stand in front of a step or platform and step up onto it with one leg. Then, step back down with the same leg and repeat with the other leg.
Wall Squats
Wall squats can help to strengthen the quadriceps muscles and improve overall knee stability. To perform this exercise, stand with your back against a wall and slowly lower yourself into a squatting position. Hold this position for several seconds and then slowly stand back up.
Calf Raises
Calf raises can help to strengthen the muscles in the lower leg, which can help to support the knee joint. To perform this exercise, stand with your feet shoulder-width apart and slowly raise up onto the balls of your feet. Hold this position for several seconds and then slowly lower back down.
Leg Press
The leg press is a strength training exercise that can help to build strength in the muscles around the knee joint. To perform this exercise, sit in a leg press machine and slowly push the weight away from your body using your legs.
Knee Extensions
Knee extensions can help to strengthen the quadriceps muscles and improve overall knee stability. To perform this exercise, sit in a chair with your feet flat on the ground. Slowly lift one leg up and straighten it out in front of you, holding it for several seconds before lowering it back down.
Resistance Band Leg Raises
Resistance band leg raises can help to strengthen the muscles around the knee joint and improve overall knee function. To perform this exercise, attach a resistance band to a stable surface and wrap the other end around your ankle. Slowly lift your leg up and out to the side, holding it for several seconds before lowering it back down.
Hip Bridges
Hip bridges can help to strengthen the muscles in the buttocks, and the hamstrings to improve overall hip and knee function. To perform this exercise, lie on your back with your knees bent and your feet flat on the ground. Slowly lift your hips up toward the ceiling, holding for several seconds before lowering back down.
Foam Rolling
Foam rolling can help to alleviate tension and soreness in the muscles around the knee joint. To perform this exercise, place a foam roller on the ground and gently roll your leg over it, focusing on the muscles around the knee joint.
Contact Power Physiotherapy Today
If you’re experiencing knee pain, contact Power Physiotherapy today. Our experienced physiotherapists can help you manage and alleviate knee pain through various exercises and therapies. You can book an initial assessment online or speak to us directly by calling 905-276-9998. Don’t wait any longer to take control of your posture and overall health. Contact us today!
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