Physiotherapy Exercises for Knee Pain

If you suffer from knee pain for any reason, whether inflammation, weakness of the surrounding muscles, or as a result of surgery or other; be assured that physiotherapy exercise for knee pain at home will make a big difference in wholly and gradually getting rid of this pain, especially since you can get it while you are in the most comfortable and quiet spot in your house when asking for the services of physiotherapy at home in Dubai

Physiotherapy Exercises for Knee Pain

Many types of exercises can be performed at home with the help of a physical therapist to treat knee pain. Here are the most important ones:

1. Lying Knee Bend

One of the most important exercises for relieving knee pain is the knee bend while lying down. It is easy to perform; the knee is bent and then extended in a series of repetitions to strengthen the knee muscles and relieve pain.

2. Hamstring stretch

Tight hamstrings can increase pain, so this exercise should be done to stretch them. Place a small rug or pillow under your back and begin bending your knees while keeping your feet flat.

Wrap a band or belt around the bottom of your foot and begin raising your leg straight in the air. You can pull the band with your arm to help. 

Hold this position for 30 seconds, then switch to the other side, and repeat the exercise on each side 2 to 4 times.

3. Quadriceps stretch

The quadriceps muscle is one of the most important and powerful muscles, but not stretching it regularly can lead to severe cramps and increase knee pain.

The exercise can be performed by standing next to a wall, then slowly bending one knee backward, starting to pull the ankle upwards, staying in this position for 30 seconds, and then repeating this with the other foot.

4. Seated knee extension

This exercise will help relieve knee pain by gently stretching it without putting too much pressure or stress on the joint itself.

To perform this exercise, you will need two chairs. Follow these steps:

• Place the chairs opposite each other, sit on one of them, place one foot on the opposite chair, then bend the affected knee.
•  Gently straighten your leg when you start to feel pain.
• Hold this position for 10 seconds and repeat 4 to 5 times for each leg.

 

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Strengthening Exercises for Knee Pain

The best way to get rid of knee pain is to strengthen the muscles surrounding it, and this can be done by practicing Strengthening Exercises for Knee Pain, which can be performed with the help of home healthcare services such as physiotherapy exercise for knee pain at home. The most important of these exercises are:

1. Half squat exercise

This exercise will help you strengthen your quadriceps, hamstrings, and glutes without putting any strain on your knees. You can perform it with the help of home healthcare services to ensure it is performed correctly, as follows:

• Stand upright with your feet shoulder-width apart and your hands on either side of your thighs.
• Extend your arms straight ahead and lower your torso into a squat position of just 25 degrees (a half squat).
• Return to your starting position, pressing through your heels, and repeat 10 times.

2. Calf Raises exercise 

This is an easy exercise that significantly strengthens the back of the lower legs and protects the calves.

This exercise can be easily performed by standing up straight, placing your hands at the center of your sides, and starting to rise slightly upwards by raising your heels and resting on the balls of your feet. Repeat this 10 times.

3. Straight leg raises Exercise

This exercise helps strengthen the quadriceps muscles and tone the leg muscles, all of which help reduce pressure on the knee and thus reduce pain.

You can add weights of up to 2 kg to the ankle and gradually increase them to enhance the benefits of the exercise.

This exercise is performed by lying on the floor, then straightening your torso and back. Bend one knee and raise the other leg fully up to the height of the other knee. Hold this position for five seconds, then repeat with the other leg. Repeat 10 times.

 

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Lower-Body Stretches for Knee Pain

Lower body stretching exercises are among the most important components of the physiotherapy exercise plan for knee pain at home, which is developed by a physical therapist and is sometimes implemented with the help of home nursing services. The most prominent of these exercises are the following:

1. Prone leg raises

It’s considered one of the most important exercises for relieving knee pain and stretching and strengthening the tendons. It requires lying on your stomach with your hands under your head and your torso straight.

Then, begin raising your leg as high as possible, then lower it and repeat with the other leg.

2. Heel and calf stretch exercise

This exercise focuses on strengthening the leg muscles to relieve pressure on the knee. It can be performed as follows:

• Stand facing a wall, place your hands on it, and move one foot backward as far as you can without straining it.
• Make sure your toes are pointed forward, your heel is flat, and your knees are slightly bent.
• Lean against the wall and hold for 30 seconds. You should feel a stretch in your back leg while performing the exercise.
• Repeat with the other leg, and do the exercise twice for each leg.

 

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Other Types of Exercise for Knee Pain

Besides stretching and strengthening exercises, there are some low-impact ones that can help in relieving knee pain, such as:

• Walking and swimming.
• Using an elliptical machine
• stationary cycling
• water aerobic exercises

Exercise for Knee Pain in Old Age

The elderly, in particular, require specialized care for any medical condition. Therefore, through physiotherapy at home in Dubai, specialists develop a special physiotherapy exercise for knee pain. Among the most important knee exercises suitable for the elderly are the following:

• Seated Knee Extensions: It helps in strengthening the front thigh muscles, besides improving knee mobility while seated without any strain.
• Calf Raises: It helps strengthen and build leg muscles, and also helps improve balance and stability while standing or walking.
• Side Steps: Through simple movements, this exercise helps strengthen the thigh muscles, maintain balance, and thus reduce pressure on the knee.
• Pillow Squeeze: This exercise focuses on supporting the inner thigh muscles, thus strengthening and stabilizing the knee joint and maintaining balance.
• Calf Stretches: The leg stretch exercise, part of the physiotherapy exercise for knee pain, relieves leg tension and improves flexibility, making it very effective in relieving pressure on the knees.

These exercises should be performed by elderly people in particular, using the services of medical centers that provide home healthcare and physiotherapy exercise for knee pain, such as Lana Life Care, to ensure that no errors occur during the exercise.

 

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Want More Physiotherapy Exercises for Knee Pain?

If you’re looking for professional Physiotherapy Exercise for Knee Pain at home services, depending on certified physiotherapists and a team of home nursing services, you can’t do better than our reliable, professional, and accurate services at Lana Life Care.

Because we put the patient’s best interests first, we offer the best physiotherapy at home in Dubai, such as physiotherapy exercise for knee pain at home, with precision, speed, and a capacity to suit everyone.

In conclusion, after explaining the most important Physiotherapy exercises for Knee Pain and the importance of obtaining them from a professional medical center that provides the best physiotherapy at home in Dubai, do not hesitate to contact us now at Lana Life Care Clinic now to obtain the best home healthcare services.

faq

What are the signs that I need physiotherapy for knee pain

If you feel severe knee pain accompanied by inability to move, or you have just had knee surgery, you are most likely in need of Physiotherapy Exercise for Knee Pain

Does walking help with knee pain?

Yes, walking is considered one of the most important low-impact exercises that, along with other exercises, helps strengthen the knee and relieve knee pain.

What exercises relieve knee pain?

Physiotherapy exercises for knee pain, especially stretching and strength exercises, are considered the best exercises to reduce pressure on the knee and reduce its pain.

What exercises strengthen knees?

Half squat, calf raises, hamstring curl, leg extensions, and other exercises, among physiotherapy exercises for knee pain,n can strengthen the knees

What is the single best exercise for knee pain?

Hopping on a bike or simple air squats exercises can have a good impact on knee strength

How can physiotherapy help me stay active and healthy

Physiotherapy – like physiotherapy exercise for knee pain – helps strengthen the body through specific exercises designed for each part of the body without subjecting the individual to stress, thus keeping the patient active and healthy.

 

 

 

Reference:

https://www.healthline.com/health/exercises-for-knee-pain

https://benchmarkphysio.com.au/7-exercises-for-knee-pain/

https://www.medicalnewstoday.com/articles/325804#leg-extensions