Knee pain is nothing short of infuriating. Whether it’s a dull ache, sharp twinge or unending nagging wince every time you take a step, knee pain is never fun. Unfortunately, we all have a run-in with this unpleasant sensation at some point in our lives – even if your knee once felt invincible, pain is an inevitability that we all have to face eventually. When the pain comes calling, it’s usually best to book yourself for some knee physiotherapy sooner rather than later. To tide you over or to supplement your treatment, try out these six physio exercises that will help out that knee pain of yours…
Strengthening your hip flexors and side muscles is essential for ensuring that you both walk and hold yourself in a safe, protective manner. Lie on your side and stack your legs on top of one another. Flex your feet and lift your outer leg up and down for eight reps, repeat five times then do the same on the other side. Make sure your hip is nice and protected with a mat or towel.
The majority of us have to work on strengthening and stretching our hamstrings, and in doing so, we’re helping to alleviate any pre-existing or potential future knee pain we might be harbouring. Lie on your way and extend both of your legs directly above you. Using either your hands clasped together or an issued rubber band, take hold of one of your legs and gently move it towards you, as far as you can. Hold this in place for at least sixty seconds and repeat on the other side.
Prone Leg Raises
Lie on your stomach and press your palms into the floor, near your face or shoulders (in a T shape). Stretch your legs out at about a hip-width apart. Tighten your abs, glutes and quads to lift one extended leg upwards, going as high as feel comfortable, hold in the hair for five seconds and repeat ten times. You can do this for two or three reps and then repeat on the other leg.
Straight Leg Raises
This is similar to the above exercise, performed on your back instead of your front. Lie on your back and bend one leg, leaving the other extended and resting on the floor. Flex your foot to engage your shin and lift the extended leg off the floor, as high as you can. Hold the lift for five seconds and repeat ten times, doing two or three reps, again, repeat on the resting side.
Another hamstring worker! Hold onto a bench, chair or wall for support, or simply place your hands on your hips to work your core and practice your balance. Stand tall with your feet planted firmly on the floor, a few inches apart. Curl one leg back towards your glutes, flexing your foot as you move. Hold the bend for five to ten seconds and release down, do this ten times and repeat twice, performing the exact same action on your other leg.
This is the stretch version of the above exercise. Stand in the exact same position, holding onto a surface for support if needed. Curl one leg up to meet your glute and use your hand on the same side of your body to hold your foot, keeping the stretch in place. You can gently pull your flexed foot towards your glute, holding for thirty seconds and repeating the stretch on the other side.
Practice these exercises and stretches once a day for maximum results, remember to consult a physician or doctor before you undergo any lifestyle changes or if you’re experiencing pain.