Physiotherapy Exercises to Reduce Knee Pain
Knee pain is a common problem that affects people of all ages. It can be caused by many reasons such as injuries, arthritis, overuse, or poor movement. Whether you’re an athlete, an older adult, or someone who stands for long hours, knee pain can stop you from doing daily tasks. The good news is, physiotherapy for knee pain can really help.
In this blog, we’ll talk about simple knee pain physiotherapy exercises you can try, the causes of knee pain, and how to take better care of your knees. Let’s start.
Causes of Knee Pain and How Physio Helps
Knee pain can be due to:
- Injury (like ligament tears or fractures)
- Arthritis (swelling in the joints)
- Weak muscles or tight tendons
- Overuse or sudden movements
- Bad posture or walking style
A physiotherapist checks your knee and body movement. They suggest knee physiotherapy Halifax programs based on your pain level, activity, and goals. These programs are safe and focus on strengthening muscles, reducing swelling, and improving balance.
7 Easy Physiotherapy Exercises to Reduce Knee Pain
Always speak with a physiotherapist before starting any new exercise routine.
1. Quad Sets
Sit with your legs straight. Tighten the muscles on the top of your thigh (quads) by pushing your knee down into the floor. Hold for 5 seconds and relax.
Great for: Physiotherapy knee rehab exercises
2. Straight Leg Raises
Lie on your back with one leg bent and the other straight. Slowly lift your straight leg 6-12 inches and hold for 5 seconds.
Helps with physical therapy for knee pain
3. Hamstring Curls
Stand and hold a chair for balance. Bend one knee and bring your heel toward your butt. Hold for a few seconds and lower slowly.
Part of knee strengthening physiotherapy routines
4. Heel Slides
Lie on your back. Slowly slide your heel towards your butt while keeping your foot on the floor. Then slide it back.
Useful for post-injury knee rehab workouts
5. Seated Leg Extensions
Sit on a chair. Slowly lift one foot until your leg is straight. Hold for 5 seconds and lower.
Works well as low-impact knee exercises
6. Mini Squats
Stand with feet hip-width apart. Hold a chair for balance. Bend your knees slightly (not more than 45 degrees) and return to standing.
These are safe physiotherapy exercises for arthritis knee
7. One-Leg Stands
Stand near a wall or chair. Lift one leg and hold for 10 seconds, then switch. This improves balance and strength.
A great example of balance exercises for knee stability
Tips to Avoid Knee Pain While Walking or Running
- Warm up before activity
- Wear proper shoes
- Avoid sudden changes in movement
- Strengthen thigh and leg muscles
- Stay at a healthy weight
-
Use proper posture
- Don’t overdo any activity
These tips are easy but make a big difference in preventing knee injuries.
FAQs
- What causes knee pain the most?
Knee pain can happen due to injuries, arthritis, overuse, or weak muscles. A proper checkup is the best way to find the cause. - How does physiotherapy help knee pain?
It helps reduce pain, improve movement, and strengthen muscles around the knee. - How often should I do knee exercises?
It depends on your condition, but most people do exercises 3 to 5 times a week under guidance. - Can I do these exercises at home?
Yes, most knee pain physiotherapy exercises can be done at home with little or no equipment. - When should I see a physiotherapist?
If your knee pain is not improving after rest, or it’s affecting daily life, it’s best to seek help. - Are these exercises safe for older adults?
Yes, especially the low-impact and seated exercises. A physiotherapist will guide based on your fitness level.
Why Choose Us for Knee Physiotherapy in Halifax?
If you’re looking for professional care and customized recovery plans, Coastal Sports & Wellness Inc. is here for you. We offer personalized physiotherapy treatments, one-on-one support, and safe rehab plans for all kinds of knee problems. Our experts understand your needs and help you move pain-free again.
Don’t let knee pain slow you down. Book your appointment with Coastal Sports & Wellness Inc. today and take your first step towards pain-free movement.