The knees are some of the largest and most complex joints you have in your body. They also happen to be one of the most important joints for mobility. Like most people, you will experience knee pain at some point in your life. Knee pain is usually caused by muscle strains, injuries to cartilage and ligaments, and tendinitis. If you are dealing with knee pain, here are some of the top physiotherapy exercises for knee pain.
- Straight Leg Raise
This exercise is performed while lying down. Executing this requires a range of motions. First, bend one leg at the knee. Follow this up by holding the other leg straight and lift the foot off the bed. Hold the raised leg in the air while counting slowly to five. Lower this leg and repeat the same routine with the other leg. This regimen should be repeated five times for each leg. It is advisable to perform this exercise in the morning and during night time while lying in bed.
- Knee Squats
To execute a knee squat, you are required to hold onto a chair or work surface for support. Squat down until your kneecap covers the visibility of your big toe. You should follow this up by slowly rising to a standing position. The knee squat is an exercise that should be repeated at least ten times. As you become more flexible, try and squat a little further. Do not bend your knees beyond a 90 degree angle.
- Leg Cross
In this exercise, you must first sit on the edge of a table or a bed. Follow this up by crossing your ankles. This activity is followed by moving your legs against each other. Move your front leg backward, and your back leg forward. The opposition between the two legs is bound to make the thigh muscles tight, and this is the point of the exercise. Hold this position for 10 seconds and then let go. You should then switch the location of the legs and repeat the above routine. Each leg should do four sets of this exercise. Do 4 sets for each leg.
- Leg Stretch
Executing a leg stretch will require you to sit on the floor with your legs stretched out in front. You should then keep your foot on the floor while simultaneously bending one knee until you feel it being stretched. Maintain that position for five seconds. Straighten your leg as far as you can and maintain this position for five seconds. Do this ten times for each leg.
- Sitting Straight Leg Raise
Sit up straight in a chair. Follow this up by straightening and raising one leg. Hold this position as you slowly count to ten and then lower your leg slowly. You can use light weights on your ankles to make it more challenging. The sitting straight leg raise should be done ten times for each leg.
The above physiotherapy exercises for knee pain are in no way the only limited options for dealing with knee pain. You can also use heat or ice packs to extend or contract the muscle fiber. But what is better for knee pain, heat or cold? Get professional advice by visiting a local physiotherapy clinic. Here, you’ll be informed of all the options available to you when dealing with knee pain.