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3 Simple exercises to fix your knee pain

1/16/2017

9 Comments

 
Knee pain is one of the most common problem areas we see at our clinics.  We come across a lot of cases where the pain gradually creeps in with exercise or physical work so we have put together 3 simple things anyone can do to can improve knee pain and injury-proof you from future knee issues.
Picture
​Strengthen the quadriceps muscle.  More specifically the VmO, which is the inside part of the thigh (quadriceps) muscle and plays an important part in stabilising the knee and ensuring the knee-cap (patella) stays tracking correctly.  One simple exercise you can do to improve the VmO is the straight leg raise.  

The straight leg raise

Lay down on your back with your legs out straight.  Tighten up your thigh muscle to lock one knee out straight and then raise that straight leg into the air as far as you can without letting the knee bend.  Slowly lower the leg back down to the bed and repeat 10 times and repeat on the opposite side.  Do this for 3 sets each day, before or after your workouts.
Picture

Stretch the popliteus muscle.  

We consider this little known muscle to be the key in how the body controls the twisting and locking-out actions of the knee.  It sits just behind the knee and can be a common source of pain at the back of the knee.  Stretching out the popliteus can be a good way to relieve pain and improve the way the knee handles twisting and actions that involve straightening out the leg.

To perform the stretch you will need a small step (a thick hardcover book will do).  Place the step against a wall so it won’t move and place one foot on the block so the heel is on the ground and the feet on the step.  Straighten out the knee as far as you can and then slowly move your hip forward until you feel a stretch at the back of the knee.  Hold this for 20 seconds and repeat 5 times on each leg.

Picture

Glute Strengthening

At the end of the day the knee is really just a hinge and goes where the hip tells it to.  So making sure your glute muscles around the hip work properly to keep the knee in the right alignment is probably the number one thing we find has been missed in many knee rehab program.  One simple and effective exercise is the side lying clams.
​
You can do this with a resistance band wrapped around your thighs just above your knee.  Lay down on the opposite side to the one you want to work on with your knees and hips slightly bent.  Open your hips out by lifting the knee up while keep your feet together.  Pause at the top then repeat 10 times and do the same on the opposite side.  Do this for 3 sets.
Picture
These exercises can make a difference sooner than you expect however like with most things, to keep your knees in the best shape you need to include it as part of an overall fitness program.  If you do need more help, just let us know!
Picture

 

​
Matthew Calabrese

 Principal physiotherapist at Activ Therapy Clemton Park and chipping Norton.
​

9 Comments
Shirley Hunt
1/22/2017 01:47:50 pm

I will try these exercises,anything to keep my knee mobile! I find
swimming hells too.

Reply
Activ Therapy link
1/22/2017 02:41:50 pm

Yes. Swimming and other hydrotherapy pool exercises can be great for knee pain!

Reply
Voula souris
2/2/2017 03:18:52 am

I like the idea to this exercise n I will try!!!

Reply
Pamela Hill
2/2/2017 07:32:02 pm

Thanks guys will try these on my trip over the next 3 weeks along with some strapping and hopefully will be pain free

Reply
Frances
2/23/2017 04:51:20 pm

Will try these to see if it helps on both my knees will let you know

Reply
Anthony Allison link
2/2/2018 12:06:23 am

Not astonishingly, the knee problem is a quotidian grievance among the peoples of all age groups. Poor flexibility, inflammation of hamstrings, weakness of leg muscles- are some of the prominent causes of joint pain in the knees. Apart from that, if a person starts performing high-intensity workouts without warming up his body muscles, then also he will face the structural knee problem. As knee injury reduces your mobility, so you must take care of your knees and do the physical activities- including leg press, single-leg stance, heel raise, calf stretch, hamstring stretch etc, following the correct tactics to reduce the possibility of knee pain before it starts.

Reply
vaibhav link
4/16/2018 01:23:27 pm

hello sir,
thanks for posting this information..this one is perfect info that i was looking for..gud job

Reply
Liver Pool Natural Health link
4/25/2018 03:20:57 am

Knee pain is not limited for older people. It can happen to anyone, it does not mean you are doing active sports is pain free now. Perhaps, they are much vulnerable, too much stressing your knee can trigger more pain. Active lifestyle and healthy lifestyle are the secret for being healthy.

-chiropractor near me

Reply
Michael Treloar link
6/13/2019 09:00:42 pm

Good article & excellent way to articulate. Keep it up.

Reply



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    Welcome the the Activ Therapy Blog.
    Find out about all things physiotherapy and chiropractic, covering health tips, self treatment advice, common conditions and latest updates in health.  Follow us on facebook to keep up to date with the latest.


    Author: Richard Kim

    rRichard has been a physiotherapist since 2003 working in public hospitals, workplace injury and gyms before establishing Activ Therapy.  He currently works with powerlifters, martial arts and crossfit athletes,

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