5 Best Exercises For Knee Pain
Knee pain is a common presentation to us here at Keilor Road Physiotherapy and we often get asked about knee arthritis exercises and stretches for knee pain. It can persist and recur if not managed with the best physio exercises for knee pain. It is a problem that affects people of any age and can include osteoarthritis, acute sporting injuries as well as conditions of growth in childhood or adolescence.
There are several causes of knee pain which can include genetics, muscle strength, foot posture, and exercise levels (Nascimento et al., 2018; Neal et al., 2018). It is vital to identify the predominant contributing factors to your knee pain. The experienced team at Keilor Road Physiotherapy places importance on treating not only the symptoms but targeting the underlying cause of your knee pain and guiding you as to the best knee rehab exercises.
Physical activity and strengthening exercises are commonly used in the management of knee pain and to provide knee pain relief (McAlindon et al., 2014). Here are the 5 best knee strengthening exercises for knee pain that you can try at home.
If your knee pain persists, book in with one of our friendly physios to get some expert advice.
Find out more about physio for knee pain.
We also offer GLA:D program for hip and knee osteoarthritis.
Knee strengthening exercises.
The five best exercises for knee pain:
1) Quadriceps Activation
A great place to start is to activate your quadriceps, the big muscles on the front of your thigh. It is important to activate these muscles prior to adding load to your painful knee joint.
Practice activating your quadricep muscles by pushing the back of your knee into the bed. You can make this easier, by placing a rolled-up towel under your knee.
Activate your quadricep holding for 5 secs, before relaxing. Complete this 10 times on each leg, with a short 5 second break in between.
Stretches for knee pain.
2) Squats
The squat is a great exercise that targets a variety of lower limb muscles. Start by ensuring feet are shoulder-width apart, with your hands out in front.
Slowly bend through your knees whilst sticking your bottom out, as if you’re sitting down on a chair behind you. Focusing on quadricep and gluteal activation, as well as equal weight through the front and back of your feet throughout.
3 sets of 10 repetitions is a good place to start, ensuring the movement is completed slowly. Completing in front of a mirror is a good way to make sure you stay balanced.
Knee pain relief exercises.
3) Lunges
Placing one leg out in front, ensuring your feet are facing forward. Slowly, bending both knees, lowering your back knee towards the ground.
Aim to keep your front knee in line with your front foot, making sure your knee does not go over your toes. Complete 3 sets of 10 repetitions on each leg.
Knee rehab exercises.
4) Step Ups
Place one leg onto a step in front of you. Slowly, step up onto the step, activating your quadriceps. Ensure your knee is in line with your foot throughout the exercise.
Be safe, and use a hand support or rail for balance if required. Step backward off the step with the same leg you used to step up.
Complete 3 sets of 10 repetitions for each leg.
Knee arthritis exercises.
5) Knee Extensions
Sitting up tall in the chair, start by placing your feet flat on the floor, shoulder-width apart. Contract your quadriceps muscles as you extend your leg out straight in front.
Hold your leg straight for 3 seconds, before returning to your starting position. Complete 3 sets of 10 repetitions on each leg.
Progression can be added using an appropriate level of resistance band or an ankle cuff weight.
Physio exercise for knee pain.
KRP treatment philosophy for knee pain.
Looking for the best knee pain treatment? All of the physiotherapists here at Keilor Road Physiotherapy are highly skilled in diagnosing the underlying cause of knee pain conditions. Following a thorough physical assessment, your therapist will take time to explain the mechanisms and structures that are causing your knee symptoms.
Our philosophy is to ensure that all patients are provided with a tailored health plan that is specific to them, this will include goal setting and education regarding expectations for recovery and treatment timelines.
There is a range of treatment techniques that your therapist may decide is appropriate for you. These may include:
Manual therapy including soft tissue techniques to improve knee pain and range of movement.
A targeted exercise program to improve lower limb strength and to reduce the load on the knee joint.
Quadricep muscle control and activation.
Pain management modalities including ice/heat.
Stress management, mindfulness, and lifestyle advice.
Referral to appropriate medical or allied health services when indicated.
If you are experiencing any knee pain or discomfort, book an assessment with one of our expert lower limb physiotherapists. Servicing Niddrie, Essendon, Airport West, Keilor, Moonee Ponds, Ascot Vale and the Northern suburbs of Melbourne for over 40 years, you can book below or call 9379 4557 to speak to one of our friendly administration staff.
Related links
References:
Nascimento LR, Teixeira-Salmela LF, Souza RB, Resende RA. Hip and Knee Strengthening Is More Effective Than Knee Strengthening Alone for Reducing Pain and Improving Activity in Individuals With Patellofemoral Pain: A Systematic Review With Meta-analysis. J Orthop Sports Phys Ther. 2018 Jan;48(1):19-31. doi: 10.2519/jospt.2018.7365. Epub 2017 Oct 15. PMID: 29034800.
Neal, Bradley S., et al. "Risk factors for patellofemoral pain: a systematic review and meta-analysis." British journal of sports medicine 53.5 (2019): 270-281.
McAlindon TE, Bannuru RR, Sullivan MC, Arden NK, Berenbaum F, Bierma-Zeinstra SM. OARSI guidelines for the non-surgical management of knee. Osteoarthritis Cartilage 2014, 22:363-88.
Article by
Tom Bevan-Shannon | Physiotherapist
Tom completed a bachelor of Exercise Science from LaTrobe University before completing his Masters of Physiotherapy at the University of Technology Sydney. He has since worked as a sports trainer in Sydney’s premier AFL division as well as junior elite soccer programs for Football Federation Victoria. This year Tom is the Physio for Essendon Royals FC and the Fremantle Dockers AFLW side.