Almost everybody has experienced knee pain especially adults age and older. Many ones used a lot of expensive medicines without results. If you know to apply exercises suitably, your condition will be improved considerably. Now, VKool.com will introduce the list of 15 best physical therapy exercises for knee pain. Those are collected from reliable sources. Keep reading this article.
List Of 15 Best Physical Therapy Exercises For Knee Pain, You Should Try
1. Chair Knee Extension:
You start this exercise by sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Keep it about 5 – 10 seconds and release. Repeat 5 times on each leg.
2. Heel Slide Knee Extension:
You lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee Flexion:
You make this exercise by sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.
See more: Bodyweight Exercise Revolution Program
4. Hamstring Stretch:
To start this exercise, you need to stand, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
5. Wall Slide
The first step is to lean with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
6. Bent-Leg Raises
Firstly, you sit in a chair, straighten one leg in the air (without locking the knee). Then, hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
7. Straight-Leg Raises
Simply, you sit in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
8. Calf Raises:
Let try this exercise by using a chair or wall for balance, stand with your feet about hip width apart, and toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, and then slowly lower.
9. Abductor Raise:
You lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest between sets.
10. Hamstring Curl:
You begin this exercise by standing with the front of your thighs against a surface (a table or wall). Flex one knee up as far as comfortable. Hold for 5 – 10 seconds, and then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
Firstly, you need to stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
12. Stationary Bike:
Biking is a good way to increase strength and reduce knee pain. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
13. Do Walk:
Moderate walking is a good suggestion for people with knee pain because it’s a low-impact activity. If your joints are painful and stiff, start slowly and work up to 20 minutes of walking per day, recommends Stuchin. Plus, daily walking will help with weight loss — another bonus since carrying extra weight puts stress on the knees.
14. Knee Squats:
First of all, you hold onto a chair or work surface for support. Squat down until your kneecap covers your big toe. Return to standing. Repeat at least 10 times. As you improve, try to squat a little further. Don’t bend your knees beyond a right angle.
You sit on a chair without using your hands for support, stand up and then sit back down. Make sure each movement is slow and controlled. You should repeat 1 minute. Try to increase the number of sit/stands you can do in 1 minute and try the exercise from lower chairs or the bottom two steps of a staircase.
In fact, there are many kinds of best physical therapy exercises for knee that are not difficult to joint. They will make your knee be better and not worse. You should ask your doctor before starting an exercise program to avoid side effects. Hope that the 15 best physical therapy exercises for knee will help you in reducing pain. If you have any question, please leave below, we will reply as soon as possible. To get more information related to exercise, please visit our Fitness & Exercises page