The knee is one of the most common areas for injury, causing many people to search for physiotherapy for knee exercises and tips. Whether it’s coming back from an injury or strictly for preventative measures, there are plenty of things a person can do to help their knee.
Knees are always at risk due to overuse, improper training, high-impact sports, and ageing. A potential injury can occur at any time, making it imperative to understand the benefits of physiotherapy.
Nevertheless, down below will discuss what physiotherapy is, as well as eight excellent actionable exercises and tips you can do for your knee. Let’s get started!
What is Physiotherapy?
Physiotherapy, also known as physical therapy, is the process of bettering and maintaining a person’s physical health. The best physiotherapy is done through a one on one, hands-on treatment, that works directly on what is causing your pain.
The process can include joint mobilization or manipulation, various massage techniques, and manual stretching. The ultimate goal of physical therapy is to decrease your pain, increase your range of motion, and restore function.
What Physiotherapy Treats:
- Work-Related Injuries
- Motor Vehicle Accidents
- Sports Injuries
- Headaches and Migraines
- Arthritis and Osteoporosis
- Neck and Back Pain
- Post Surgical Repairs
- Fractures and Dislocations
- Sprains and Strains
- Temporomandibular Dysfunction (TMD)
- Vestibular Disorders
- Pelvic Health
Physiotherapy for Knee Exercises and Tips
Below are a few essential knee exercises and tips your physiotherapist will show you during a therapy session. Keep in mind; a physiotherapist will show plenty of other exercises and give more in-depth advice than presented below. It’s just a general list to consider doing at the comfort of your home.
Also, be sure to reach out to your doctor or current physical therapist before you try anything new. If you’re coming off an injury, there is most likely a specific timeframe you’ll need to follow before you jump ahead and start rehabbing your knee. Regardless, let’s take a look!
1. Leg Raises
If your knee isn’t at its best, start with a straightforward exercise for your quadriceps. The quadriceps are the muscles toward the front of the thigh. This move puts almost no strain on the knee. All you have to do is lie on your back on the floor, twist one knee, and spot your foot level on the floor.
Keeping the other leg straight, raise it to the stature of the other knee. Do this 10 to 15 times for three sets, but cut the sets in half if you feel any significant pain before completing. Don’t try to force your knee while stretching since the pain will only end up causing more issues.
2. Knee-Friendly Cardio
Cardio is one of the most effective ways to keep your entire body in good shape, especially your knees. Still, it’s vital to know the difference between knee-friendly cardio and what others refer to as standard cardio.
Avoid high-sway exercises like running or any intense exercise for that matter. Notice what feels appropriate for you. Many experts recommend swimming, running in water, or water aerobic exercises to get the most out of your knee cardio-wise. Light walking can also be very beneficial. Remember to always check with your doctor before you try anything.
3. Wall Squats
Wall squats are a great way to build strength back in your legs and knees without needing any equipment. Begin the process by keeping your feet on the floor. Remain with your back against a wall, keeping your feet shoulder-width apart. Gradually bend your knees, and keep your back and pelvis against the wall.
Hold for 5 to 10 seconds and try not to twist too profoundly. On the off chance you feel a pressing sensation or uneasiness in your knees, change your position. If up for it, try it again, and attempt to do it longer each time.
4. Side Leg Raises
Lie on one side with your legs on top of one another. Curve the base leg for support, fix the top leg, and raise it. Hold it for 5 seconds, lower, and unwind momentarily. Try it 10 to 15 times, switch sides, and begin once again. Like other leg raises, pay attention to what your body is telling you and if you need a break.
5. Hamstring Curls
Lay on your stomach and gradually carry your heels as close to your rear as you can, and hold. Complete three sets of 15 seconds, or less depending on how it feels. In the event these curls are too easy, you can add lower leg weight, gradually expanding the weight as you do more reps.
6. Calf Raises
Stand at the back of a chair or couch. Gradually raise your heels as high as possible, and lower them once you hit your max range. Complete three sets at 10 to 15 reps each. For a further challenge, lift one foot off the floor with all your weight on the other foot and try it.
7. Ice and Heat
Applying ice and heat to pain areas has been in use for years. The rule of thumb is to apply an ice or heat pack for no more than 15 to 20 minutes. Also, make sure the ice has a cloth between you and the ice; otherwise, you risk injuring yourself more.
Similar to applying ice and heat, rest a sure-fire way to heal a part of your body. A healthy combination of exercise and getting an appropriate amount of rest will help you transform your knee into what you want it to be.
Want to Know More About Physiotherapy for Knee Exercises?
If you’re suffering from knee issues, we hope you’ll try these physiotherapy knee exercises and tips. Nevertheless, are you looking for an Edmonton Physiotherapist?
Consider Boost Physiotherapy South Edmonton on 99st! Boost offers a wide range of services, including physiotherapy exercises for lower back pain and similar nagging physical ailments.
Boost ensures a hands-on approach and one on one time with your therapist every time you come in. We take the time to know you, your condition, and the abundance of factors that affect your pain. Make your appointment today and begin your journey to bettering your physical health.