Are you or someone you love experiencing knee pain? Take this quick 6 question quiz to get an idea of what your next steps should be to eliminate your knee pain.
There are hundreds of exercises we could have put in this section. Depending on what is causing your knee pain, some of these exercises might help and some might not. It is important to realize that if any of these exercises are increasing your pain, you should not do them.
Also, prescribing exercise is much like prescribing medication. The type of exercise and amount of exercise is very important. Without a full examination by one of our physical therapists, it’s difficult to prescribe exercises that will take away your pain. The exercises below were selected to help decrease knee pain, no matter what the cause is, but it is only a “best guess” and not an actual prescription based on an examination.
Sit to stand
Begin by sitting on the front half of a stationary chair. Place both feet on the floor about shoulder width apart with your knees bent to 90 degrees and toes straight. From this position stand straight up squeezing the glutes and then sit back down on the chair.
Suggested program: Perform 10-20 sit to stands and do this for 1-3 sets.
Bridges
Lying on your back, bend both legs so your feet are flat on the floor. Tighten your abdomen and lift your hips up into the air squeezing your buttox. Hold this position steady and return to the starting position.
Suggested program: Perform 10 times, hold for 5 seconds and do this for 2 sets.
Clamshells
Lying on your side (doesn’t matter which one to start) with both knees bent to a 90 degree angle with hips and knees stacked on each other. Keeping your feet together, lift your top knee up without rotating the top hip back. Hold this position steady and return to the starting position.
Suggested program: Perform 10 times, hold for 5 seconds and do this for 2 sets.
Are you looking for more information and someone to tell you what is going on with your knee pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your knee pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
