The knee is the most significant and most easily damaged joint in the body! Its complex structure of bones, cartilage, ligaments, and tendons is subject to fractures, rips, strains, sprains, and degeneration over time as a simple hinge joint that enables flexion and extension. The knee’s deadliest enemies are quick starts, pauses, and twisting motions when on a planted foot. The physical Therapist discusses why surrounding muscles are necessary for knee stability and shows some at-home physical therapy knee exercises.
Physical Therapy for Knee:
Knee strengthening exercises in physical therapy aim to strengthen the knee muscles and improve stability.
The knee joint gives the leg movement and stability, but its health is equally dependent on the hip and ankle joints’ strength and stability. When we examine the leg’s muscular chain, we can see that various muscles cross the hip, ankle, and knee joints. The knee’s stability might be affected if such muscles are weak or dysfunctional.
As a result, it’s critical to include physiotherapy exercises for knee stabilizing muscles in your physical therapy knee exercise regimen. Functional activities like stair climbing, walking, and jogging, can assist in alleviating stress on the knee joint.
We propose the following physical therapy knee exercises to maintain your knees strong and healthy for your daily activities and sports:
Raise your legs straight
Keep one leg bent and your foot flat on the floor while lying on your back. Tighten the straight leg’s knee and raise it to the height of your bent knee. Your quadriceps and hip flexors will be working! Engage your abs to keep your pelvis steady. Perform two sets of ten repetitions each.
Squats with a ball or against a wall
Against your low back and a wall, place a stability ball in physical therapy centers. Take a few steps forward, maintaining your feet hip bone distance apart. Maintain a straight back and knees that are aligned over, not in front of, your ankles. Straighten back up to your starting posture by squeezing your glutes. This exercise focuses on your quadriceps and glutes.
You can use the wall instead of a stability ball if you don’t have one. To get back up, use your glutes. Perform two sets of ten repetitions each.
Step Ups
Start with a 6-inch step and gradually raise the height using a solid box no higher than your knee height. Begin by placing both feet on the box. Step back with one foot to tap your toe on the floor while keeping your pelvis level, then step back up wholly, straightening the leg on the step. Maintain a straight line with your knee over your second toe. This is an excellent exercise for the vast medialis muscle for patellar stability. Do 15-20 step-ups before switching legs.
Bridging Exercise
Begin by lying on your back on your bed with your knees bent at 90 degrees and your feet flat on the bed. Lift your glute without arching your back by contracting both your buttocks and abdominal muscles. Hold this posture for 3 to 5 seconds before slowly lowering the bridge—Rep 10–15 times more. Perform the program one leg at a time to increase the intensity of the workout.
One Leg Stance
This is among the best exercises for knee pain. Stand on your wounded leg with the other leg up in the air for two minutes two times a day. Please close your eyes and practice this exercise while tossing a ball in the air or standing on a cushion or uneven surface to make it more difficult.
Wall Squats
You can do it at home without the need for any health and wellness center. Your back should be against the wall, and your feet should be shoulder-width apart. Bend your knees then straighten your legs and return to the beginning position. Do ten sets of each exercise. Hold your squat for a deeper and more extended period.
Bending and Reaching
Stand on your wounded leg and gently stretch your other leg behind you, reaching down to the floor. Return to an upright position by hinging forward at the hips. Repeat on each leg ten times. Place things on the floor and touch them each time you bend forward to adjust the intensity. You can have professional physical therapy for any of the exercises.
Bottom Line:
Put an end to your frustration with your knee discomfort. Physiotherapy for the knee can help you feel better to get back to doing the activities you like. According to research, people who seek treatment soon after an accident have a quicker recovery time and are eight times less likely to develop chronic pain.
If you’d like to speak with a physiotherapist in your area, check out the services at any physical therapy center if you appreciate these physical therapy knee exercises and want to learn more about the advantages of physical therapy and other treatment choices.
