Knee pain can significantly impact your daily activities, making even simple tasks challenging. Physiotherapy offers a range of effective exercises to alleviate knee pain and improve mobility. At Sandalwood Physio in Brampton, our expert physiotherapists design personalized exercise programs to help you manage and reduce knee pain.
1. Quad Sets
Quad sets are simple yet effective exercises to strengthen the quadriceps muscles, which support the knee joint.
How to Perform:
- Sit with your leg extended straight.
- Tighten your thigh muscles and press the back of your knee down into the floor.
- Hold for 5-10 seconds, then relax.
- Repeat 10-15 times.
2. Straight Leg Raises
This exercise targets the quadriceps and helps improve knee stability.
How to Perform:
- Lie on your back with one leg bent and the other straight.
- Lift the straight leg to the height of the bent knee.
- Hold for a few seconds, then lower it slowly.
- Repeat 10-15 times on each leg.
3. Hamstring Curls
Hamstring curls strengthen the muscles at the back of your thigh, which support the knee.
How to Perform:
- Stand and hold onto a chair for balance.
- Bend one knee and bring your heel towards your buttocks.
- Hold for a few seconds, then lower it slowly.
- Repeat 10-15 times on each leg.
4. Wall Squats
Wall squats help strengthen the quadriceps, hamstrings, and glutes.
How to Perform:
- Stand with your back against a wall and feet shoulder-width apart.
- Slide down the wall until your knees are at a 90-degree angle.
- Hold for 5-10 seconds, then slide back up.
- Repeat 10-15 times.
5. Calf Raises
Calf raises strengthen the calf muscles, which support the knee.
How to Perform:
- Stand with your feet shoulder-width apart.
- Slowly rise onto your toes, then lower back down.
- Repeat 10-15 times.
6. Step-Ups
Step-ups are great for improving knee strength and stability.
How to Perform:
- Use a step or sturdy platform.
- Step up with one foot, then bring the other foot up to meet it.
- Step down and repeat 10-15 times on each leg.
7. Heel Slides
Heel slides help improve knee flexibility and range of motion.
How to Perform:
- Sit or lie on your back with legs extended.
- Slide one heel towards your buttocks, bending the knee.
- Hold for a few seconds, then slide it back out.
- Repeat 10-15 times on each leg.
Conclusion
Incorporating these effective exercises into your routine can help alleviate knee pain and improve overall knee function. At Sandalwood Physio in Brampton, our physiotherapists provide personalized care to ensure you perform these exercises correctly and safely. If you’re experiencing knee pain, consult with our team to develop a tailored physiotherapy program to meet your needs.
