The most common orthopaedic condition for people who seek medical treatment is knee pain. It can be felt from behind and around the knee cap, while performing activities like stair climbing, running, squatting, walking and carrying a heavy load.
There are a variety of factors which cause knee pain but some include knee stiffness, flat feet, improper exercise form, incorrect positioning of the knee cap at rest or with movement, and weakness of the muscles that control the knee and hip.
Factors causing knee pain
A person who has severe knee pain has to consult a physical therapist to address your knee pain and evaluate it to design an individualized comprehensive treatment program to address the specific factors to reduce your knee pain.
Knee Strengthening Exercises for Knee Pain
5 Knee joint strengthening exercises
1. Clamshell2. Hip Abduction3. Bridging4. Straight Leg Raise5. Quadruped Hydrant
How to do Clamshells?
Lie sideways, support the neck with a pillow, bend knees towards chest, back and feet should be aligned. Lift top knee, toward ceiling. Keep hips straight, while lifting legs. Pause briefly, then lower knee back down slowly to the start position.
How to do Hip Abduction?
Lie sideways, bend bottom knee, support head with a pillow, straighten the top knee by tightening the muscles on the thigh’s top.
How to perform a Bridging Exercise?
Lie on your back, bend the knees with flat feet, support head with pillow, keep knees, hips and feet in line with each other. Then, lay arms side relaxed, tighten muscles of butt and lift hips slowly toward the ceiling.
The Most Trusted Knee Replacement Surgeon
- Dr. L Bharath
Sri Singhvi Health CentreTVH Lumbini Square # 127, Bricklin Road, Purasaiwalkam,