One of the most common orthopedic conditions for which people seek medical attention is knee pain. It refers to pain felt behind and around the knee cap, particularly when performing activities such as stair climbing, squatting, running, or walking while carrying a heavy load. Knee pain can make it difficult to participate in your favorite activities and complete daily tasks. It can last for years if not treated properly.
Knee pain can be caused by several factors, including knee stiffness, incorrect positioning of the knee cap at rest or during movement, flat feet, poor exercise form, and muscle weakness in the hip and knee.
A physical therapist can help you with your knee pain. Following an evaluation, a physical therapist will create an individualized comprehensive treatment plan to address the specific causes of your knee pain. You can request an evaluation from a physical therapist directly.
These exercises have been shown in studies to reduce pain and improve your ability to participate in activities you enjoy.
Before beginning these exercises, check with your doctor to see if they are appropriate for you. You should stop immediately if you experience any symptoms such as pain, shortness of breath, or dizziness. These exercises are provided solely for educational purposes.
1. The Clamshell’s
Lay on your side and use a pillow or a towel roll to support your neck. Keep your back straight and your feet aligned with your body as you bend your knees toward your chest. Lift your top knee toward the ceiling while keeping your feet together.
When you lift your leg, keep your hips straight, and don’t allow yourself to roll forward. After a brief pause, slowly lower your knee back to the starting position. Perform 10 repetitions of this exercise on each leg, three times per day. This exercise should be done 2-3 times per week.
Optional: Put your back to a wall to keep your body aligned and from rolling forward.
2. Bridging
Lay on your back with your knees bent and your feet flat. Use a pillow or a towel roll to support your head. Maintain proper alignment of your knees, feet, and hips. Keep your arms by your sides and relaxed.
Tighten your buttocks muscles and raise your hips to the ceiling. Raise your hips as high as you can without causing back pain or putting too much pressure on them. Pause for a moment, then slowly lower your hips back to the starting position. Perform 10 repetitions of this exercise three times per day. This exercise should be done 2-3 times per week.
3. Abduction of the Hip
To improve your balance, lie on your side and bend your bottom knee. Use a pillow or a towel roll to support your head. Tighten the muscles on the top of your thigh to straighten the top knee. Lift your leg toward the ceiling, no higher than the line of your body, flexing your foot so your toes face forward.
Pause for a moment, then slowly lower your leg back to the starting position. Perform 10 repetitions of this exercise on each leg, three times per day. This exercise should be done 2-3 times per week. A physical therapist demonstrates the side-lying hip abduction exercise.
4. Raise Your Legs Straight
Lay on your back and use a pillow or neck roll to support your neck. Bend one knee up so that your foot is flat and your back is neutral (not arched). Maintain a straight line of sight between your arms and your shoulders.
Tighten the muscles on the top of your thigh to straighten the other leg. Lift your leg to the height of your bent knee while keeping your toes pointed up. Pause for a moment, then slowly lower your leg back to the starting position. Perform 10 repetitions of this exercise on each leg, three times per day. This exercise should be done 2-3 times per week.
5. Hydrant with four heads
Get down on your knees. To engage your abdominal muscles, draw your belly button in toward your spine. Lift one leg out to the side while keeping your knee bent. To avoid spine rotation, keep your hips facing down. Pause for a moment, then slowly lower your knee back to the starting position. Perform 10 repetitions of this exercise on each leg, three times per day. This exercise should be done 2-3 times per week.
A physical therapist demonstrates how to perform the hydrant leg lift exercise.
Remember not to hold your breath while doing these exercises.
Stop immediately and consult with your physical therapist if any of the above exercises cause or worsen your pain
