10 Exercises to Help Relieve Knee Pain

There are 10 exercises to help relieve knee pain that physiotherapists love to give. Knee pain is a common condition that can affect people of all ages. Whether it's due to an injury or chronic conditions like arthritis, it can limit your ability to move and participate in your daily activities. Fortunately, there are exercises you can do to help alleviate your pain and improve your mobility.

What causes weakness in knee?

Knee weakness is a common problem that can make knee pain worse. It occurs when the muscles that support the knee joint are not strong enough to maintain stability during movement. This can result in improper alignment of the knee joint, increased stress on the joint, and further damage to the surrounding tissues.

There are several factors that can contribute to knee weakness, including injury, arthritis, and inactivity. For example, when you have an injury to your knee, the surrounding muscles may become weaker due to reduced activity levels and reduced blood flow. Similarly, in cases of arthritis, inflammation can cause muscle atrophy and weakness over time.

Knee weakness can cause a variety of symptoms, including pain, swelling, and limited range of motion. It can also make it difficult to perform daily activities like walking, standing, and climbing stairs. When the knee joint is unstable due to weakness, it can put excessive stress on the joint, leading to further irritation and pain.

What are the physiotherapy exercises for knee pain?

If you are experiencing knee weakness and pain, there are several exercises and techniques that can help improve muscle strength and joint stability. Strengthening exercises that target the muscles around the knee joint, such as squats, lunges, and leg presses, can help improve strength and stability. Stretching exercises can also be beneficial, as they can improve flexibility and range of motion.

Additionally, low-impact activities like swimming, cycling, and walking can help improve strength and endurance without putting excessive stress on the knee joint. Maintaining a healthy weight can also reduce stress on the knee joint and improve overall joint health.

In some cases, knee weakness and pain may require medical treatment, such as physical therapy, medication, or surgery. Your doctor or physical therapist can help develop a personalised treatment plan based on your specific needs and goals.

Knee Pain Exercises

1. Quad Sets: Sit on the floor with your legs straight in front of you. Contract your quadriceps (the muscles on the front of your thigh) by pushing your knees down into the ground. Hold for five seconds and release. Repeat for 10 reps.
2. Straight Leg Raises: Lie on your back with one leg straight and the other bent. Raise your straight leg off the ground a few inches and hold for five seconds before lowering. Repeat for 10 reps on each leg.
3. Hamstring Curls: Lie on your stomach with a resistance band looped around your ankle. Bend your knee and bring your heel towards your buttocks. Hold for five seconds and release. Repeat for 10 reps on each leg.
4. Wall Squats: Stand with your back against a wall and your feet hip-width apart. Slide down the wall, bending your knees until they are at a 90-degree angle. Hold for five seconds and slide back up. Repeat for 10 reps.
5. Clamshells: Lie on your side with your knees bent and feet together. Lift your top knee as high as you can without moving your pelvis. Hold for five seconds and lower. Repeat for 10 reps on each side.
6. Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Hold for five seconds and lower. Repeat for 10 reps.
7. Seated Knee Extension: Sit on a chair with your feet flat on the ground. Straighten one leg out in front of you and hold for five seconds before lowering. Repeat for 10 reps on each leg.

Functional Exercises

1. Step-Ups: Stand in front of a step or bench. Step up with one foot, followed by the other. Step back down and repeat for 10 reps on each leg.
2. Lunges: Stand with your feet hip-width apart. Take a large step forward with one foot and bend both knees until your back knee nearly touches the ground. Push back up and repeat for 10 reps on each leg.
3. Calf Raises: Stand with your feet hip-width apart. Raise up on your toes and hold for five seconds