Troubled with knee pain? Want to get back on your feet without approaching any invasive treatment options? Yes, it is possible! Pain in the knee is widespread, and it can occur to competitive athletes, soldiers, and warriors, or even a daily walker. If you are looking for a non-invasive approach for your knee pain relief, physical therapy is the best. It helps with knee pain so that you can get relief by involving yourself in favorite activities like stretching and strengthening exercises.
Knee pain is a prevalent problem that people of all ages suffer from. The most common cause of knee pain includes overuse of the joints, osteoarthritis, bursitis, meniscus tears, and sprained knee ligaments. However, there are many options available to treat knee pain that include both pharmaceutical and non-pharmaceutical approaches.
Physical therapy is a non-pharmaceutical approach that deals with pain management and relief using the most effective way to help you overcome knee pain. You can rely on a therapist for pain in knee Honolulu Hawaii.
Physical therapists recommend following exercises that are designed to help in strengthening the muscle around the knee and also help to increase the range of motion. The exercise is beneficial for those who have encountered a knee injury or have undergone a knee surgery like joint replacement surgery. The person needs to consult a physical therapist before attempting any kind of exercise. It is highly recommended to perform a warm-up exercise gently with low impact exercises before proceeding with the actual exercises. Read below how to treat knee pain.
Exercise to treat knee pain:
Irrespective of the cause of your knee pain, be it due to any kind of injury or surgery or, for that matter, knee pain arising due to arthritis, physical therapy is always the best treatment option for knee pain. You can simply perform strengthening and stretching exercises that help ease the pain and allow you to increase the range of motion in the most effective way.
Exercise may seem counterintuitive, especially in the case of injury or arthritis. But exercise is the best and most effective way to deal with your knee pain than keeping your injured parts still. Not moving your affected areas will show no good results. Avoiding exercise can lead to joint stiffness, which can worsen the condition and pain and make it harder to go about your daily activities. It is essential to learn that gentle exercise that mainly includes the set for therapeutic exercise can help provide strength to your muscles that support your knee joint. It is necessary to have strong muscles to reduce the impact and stress on your knee. Here are the best exercises for knee pain.
Calf raises:
This exercise is very effective and ensures that you strengthen your lower legs’ back, including your calf muscle. Make sure to perform this exercise with the proper steps to avoid any kind of risk of injury. Follow the steps given below:
- You need to stand with your feet shoulder-width apart. Make sure to position yourself next to the wall or ensure to hold on to the back of the chair to get support.
- Now lift both of your heels off the floor so that you can easily stand on the balls of your feet or your toes and slowly lower your heels to the starting position.
- Make sure to control. It is essential to know that control is crucial while performing the exercise to get effective results and strengthen the calf muscle.
- Make sure to perform this exercise for about 2 to 3 sets of 10 repetitors. You can increase your limitations gradually.
Hip abduction:
It is essential to perform this exercise with correct steps. For that, you need to rely on the following steps.
- To perform hip abduction, it is essential to start by lying on one side of the ground and keeping your leg with the painful knee on the top.
- Now you need to bend your bottom leg behind for the support and ensure that you bend the lower arm to access support for the head. After that, it is important to place your hand or the upper arm on the floor in front for balance.
- This will help you straighten the top leg and then lift it upward for about a 45-degree angle. Now make sure to keep this position for about 5 seconds or a few more seconds, then slowly lower.
- Now take a rest for 2 seconds and repeat the entire process. It is important to do three sets of 20 repetitors to access better results.
Final Takeaway
Usually, strengthening and stretching exercises help to reduce knee pain. There are numerous other exercises that you can try. It is important to know that performing stretches regularly can help a person to develop an increased range of motion and also allow to reduce pain and injury. For ease in recovery you can choose a good therapist for pain in knee Honolulu Hawaii.
