4 Physical Therapy Knee Exercises for Healthy Knees

Whether you're a famous athlete, a renowned businessman, or a university student, suffering from knee pain can put a crimp in your daily routine.

A woman does knee exercises in the park


Right now, 37% of the Canadian population experience knee pain. But the good news is you can reduce this pain and enhance your knee health by doing specific exercises.

Pro Tip: Don’t begin with stressful exercises; start slowly.

In this article, we’ll walk you through some easy knee exercises to strengthen knee health.

1. Straight Leg Raises

One simple exercise to strengthen your knees is ‘straight leg raises.’ It keeps your thighs, knees, and hips in a healthy state.

Two women perform straight leg raises


To do this, follow these simple steps:

· Place a mat/rug on the floor and lie down on it to support your back.

· Then stretch out one leg flatly and slowly raise the other one in the air.

· Keep the raised leg in the air for about 4–5 seconds, and then slowly bring it down.

· Repeat it with the other leg, and perform ten sets for each leg.

2. Hamstring Stretch

The tendons located at the back of the thighs are called hamstring. They provide support to your hip and knee. When you do this exercise, you should feel a stretching force in your overall leg movement and up to the base of your rear.

To do this, follow these simple steps:

· Lie down on a mat-covered floor.

· Straighten both your legs, or you can bend them with your feet touching the floor.

· Now, keep your hands below your thigh (underneath your knees), and slowly draw your knee toward your chest. Make sure it isn’t painful.

· Hold your knee straight for 30 seconds.

· Lower your leg and repeat it for the other leg.

3. Quadriceps Stretch

The muscles present in front of your thighs are known as ‘Quadriceps.' They play a vital role in running, walking, jumping, or squatting functions. These are hip flexors that support knee extension. Quadriceps stretch can improve these muscles' flexibility.

A woman doing quadriceps stretch exercise


To do this, follow these simple steps:

· Stand straight next to a wall, or you can also use a chair to support yourself.

· Twist one knee in such a manner that your leg forms a right angle.

· Pull your ankle toward your glutes.

· Hold for 30 seconds.

· Bring it down, and repeat the exercise for the other leg; 2 minutes for each leg.

4. Water Aerobics

While the exercises mentioned above are productive to keep your knees healthy, you can also perform water aerobics if you aren't interested in them. These include swimming, running in water, or doing leg movements in the water. Sounds great, huh?

 

A woman doing water aerobics

What Else Can You Do to Relieve Knee Pain?

The intensity of knee pain depends on the underlying cause. If the pain doesn't improve with exercises or aerobics, it might be severe.

Schedule your appointments at Divergent Innovative Health Care clinic in Calgary. From sports injury to chronic pain management, they offer laser therapy, physiotherapy, physical therapy, and shockwave therapy to relieve different joint pains effectively.

Call them now at (403) 909-8111.

 

 

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