Physical Therapy (PT) Exercises for Knee Pain

Knee Flexion (Using Resistance Band)

Lie on the floor in the supine position with one end of the band tied around one ankle and the other end tied to something solid present close to the floor. The band should be stretched when the knee is straight. Bend the knee so that the heel is brought towards the buttock as much as possible. Hold it for a few seconds. Slowly straighten the knee back again. Perform 10-15 repetitions and repeat this 2-3 times.

This exercise helps in strengthening hamstrings (muscles on the back of the thigh) muscles.

Knee Extension

First sit on a chair with the back straight. Tie one end of the band around the ankle and the other end around one of the chair legs. The band should be stretched when the knee is bent at 90 degrees. Straighten the knee as much as possible and hold this position for few seconds. Slowly bend the knee and return the foot back to the floor. Perform 10-15 repetitions and repeat this 2-3 times.

This exercise helps in strengthening quadriceps muscles.

Calf Raise

Stand with the feet shoulder width apart. Lift yourself up on to the toes while keeping the knees straight. Hold for a few seconds then slowly lower the heels back to the floor. Perform 10-15 repetitions and repeat this 2-3 times. Advance form of this exercise can be done by performing on one leg only.

This exercise help in strengthening the gastrocnemius muscle.

Squats

Stand with the feet shoulder width apart and keep the back straight. Bend at the knees as if trying to sit on a chair. Keep the back straight and make sure the knees don't move past the toes. Perform 10-15 repetitions and repeat this 2-3 times.

This exercise helps in strengthening all the main muscle groups of the legs and buttocks.

  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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