{"id":3906,"date":"2023-02-06T18:26:28","date_gmt":"2023-02-06T18:26:28","guid":{"rendered":"https:\/\/physiotherapyfirst.ca\/?p=3906"},"modified":"2023-10-18T21:33:30","modified_gmt":"2023-10-18T21:33:30","slug":"five-physiotherapy-exercises-for-knee-pain-keep-your-knees-healthy","status":"publish","type":"post","link":"https:\/\/coderbeans.com\/physiotherapy-first-2.0-dev\/blog\/five-physiotherapy-exercises-for-knee-pain-keep-your-knees-healthy","title":{"rendered":"Five Physiotherapy Exercises for Knee Pain | Keep Your Knees Healthy"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Knee pain is no more limited to old age. It can happen to anyone, irrespective of their age. There\u2019s nothing to panic about it. Understand one thing. Your knees involve a lot of movement throughout the day. From walking around to playing your favourite sports, you use your knees more often than you think. This constant wear and tear can cause chronic knee pain. The good news is, you can try out specific <\/span><b>physiotherapy exercises for knee pain <\/b><span style=\"font-weight: 400;\">management without having to go through surgeries or other medications.<\/span><\/p>\n<p><!--more--><\/p>\n<p><b>5 Effective Physiotherapy Exercises for Knee Pain\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Had it not been for our knees, we wouldn\u2019t have been able to walk, jog, hike, dance or run. So, it is crucial to maintain the optimal health of the knees as we age. Let\u2019s check out the six <\/span><b>physiotherapy exercises for knee pain<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>Note: You should always consult with a physiotherapist before trying out the below-mentioned exercises.\u00a0<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Heel and calf stretch\u00a0<\/b><\/li>\n<\/ul>\n<p><b>How to do it?\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face a wall and stand straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands on the wall with your arms straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move the left foot back as much as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The heels should be flat and the toes facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will notice a slight bend in your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same with the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Benefits of this stretching exercise:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This physiotherapy exercise targets the muscles in your lower leg. You can perform this exercise consistently to reduce pain in your calf muscles.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Straight leg raises\u00a0<\/b><\/li>\n<\/ul>\n<p><b>How to do it?\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the right knee keeping the feet flat on the mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the right leg straight and lift it up at the same height as the other knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same with the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Benefits of this stretching exercise:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Knee pain often occurs due to an acute tearing injury of the quadriceps. This stretching exercise improves the strength in your quadriceps, thereby maintaining the optimal health of your knees.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Half squat\u00a0<\/b><\/li>\n<\/ul>\n<p><b>How to do it?\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a standing squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can keep your hands out in front to maintain balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down about 10 inches slowly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten times.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Benefits of this strengthening exercise:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise strengthens your knee and improves your mobility. It also helps relieve pain and reduce the risk of injuries.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Hamstring curl\u00a0<\/b><\/li>\n<\/ul>\n<p><b>How to do it?\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face a wall and stand straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the left foot and raise the heel towards the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 5-10 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and repeat the same with the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Benefits of this strengthening exercise:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The health of your knees depends on the condition of your glutes and hamstrings. And this strengthening exercise targets your glutes and hamstrings. It also keeps your hips and upper body steady.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Prone straight leg raises\u00a0<\/b><\/li>\n<\/ul>\n<p><b>How to do it?\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your legs straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the left leg towards the ceiling and meanwhile squeeze the glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for five seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same with the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Benefits of this strengthening exercise:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The best thing about this physiotherapy exercise is that it targets your overall lower body. It strengthens your hamstrings, core, glutes and lower back.\u00a0<\/span><\/p>\n<p><b>Wrapping Up,\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is always better to consult with physiotherapists before you start performing these physiotherapy exercises for knee pain\/injuries. They can let you know about the exact causes of your knee pain before prescribing the treatment plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are in <\/span><b>Abbotsford<\/b><span style=\"font-weight: 400;\">, you can consult with our <\/span><b>physiotherapists<\/b><span style=\"font-weight: 400;\"> at Legend Physiotherapy. We have experienced physiotherapists who help you restore your optimal health efficiently. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knee pain is no more limited to old age. It can happen to anyone, irrespective of their age. There\u2019s nothing to panic about it. Understand one thing. Your knees involve a lot of movement throughout the day. From walking around to playing your favourite sports, you use your knees more often than you think. 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