What’s Causing the Pain in my Knees?
Knee discomfort may be from an injury, excessive use, or an underlying ailment. The following are some injuries and ailments that could result in knee pain:
- Meniscus Fracture from Tear
- Knee bursitis
- ACL tears
- arthritis
- sprains/strains
- patellar tendonitis
- The Patellofemoral Syndrome
How might physical therapy reduce the pain in my knees?
It is important to consult your healthcare physician or a knee specialist if you are having knee pain. Then, your doctor might recommend physical therapy for knee as part of your treatment plan.
When you visit MPOWER Physical Therapy, a physical therapist will create a treatment plan that is unique to you and your illness or injury.
Your physical therapist may use manual therapy, dry needling, activity modification, strengthening exercises, range-of-motion exercises, and strengthening exercises to treat your knee discomfort.
5 Knee Pain Physical Therapy Exercises
Try these 5 stretching and strengthening exercises if you have knee pain. Stop performing any of these activities that make your knee discomfort worse and seek the assistance of a physical therapist.
- A wall squat
Stand straight up next to a wall. Keep your back against the wall and step your feet out 1–2 feet in front of you. Until you are seated normally, slide your back down the wall. 3 times of holding this position for 5 seconds each.
- Quadriceps Extend
Start by getting up. One foot is raised off the ground and brought to your buttocks using your hand. For 15 to 30 seconds, maintain this stretch. To maintain your equilibrium, you rest your other hand on a chair or a wall. Continue with the opposite leg.
- Hamstring Flexibility
Lie down on the floor with one leg out straight and the other bent. Hold this position for 15 seconds by bringing both of your hands to your foot (or as far as you can reach). After five repetitions, transfer to the other leg and repeat the exercise.
- Low Squat
Stand with your arms extended in front of you and your feet shoulder-width apart. Slowly lower yourself into a standard squatting position. Return to standing after three seconds of holding this position. Ten times in total.
- Horse Raises
Place your feet shoulder-width apart as you stand. Bring your heels back down after lifting them slowly. For each set, repeat 10 times. Try holding small weights while performing this exercise if you find it simple.
Avoid These Things If You Have Knee Pain
- Unsupportive Footwear
Your knee pain may get worse if you wear flat-soled or high heels. When feasible, wear shoes that support your foot’s natural arch and have enough room for your toes.
Also Read: To know arthritis treatment near me click on the link.
- Unnecessary rest
Consult a doctor if you have significant knee discomfort or an injury, and avoid using the hurt knee. Over-relaxing when you have mild knee discomfort can make it worse. For persons with knee pain, exercises like walking or swimming can be quite helpful.
- Activating Foods
Foods that are fried and high in salt and sugar might make the body more inflammatory. Avoid eating anything that will worsen your pain and inflammation if you already have knee pain.
- Activities That Make Pain Worse
Stop performing an exercise or activity that is aggravating your knee discomfort and seek physical therapy instead.
