Therapeutic exercise can be beneficial for managing knee pain and improving knee function. Here are some exercises commonly recommended for knee pain:
Straight Leg Raises: Lie on your back with one leg straight and the other bent. Slowly lift the straight leg off the floor, keeping the knee extended. Hold for a few seconds, then lower the leg back down. Repeat 10-15 times for each leg.
Hamstring Curls: Stand behind a chair or hold onto a stable surface for support. Bend one knee, bringing your heel towards your buttocks. Hold for a few seconds, then slowly lower your leg back down. Repeat 10-15 times for each leg.
Quad Sets: Sit or lie down with your legs extended. Tighten the muscles on the top of your thigh (quadriceps) by pushing the back of your knee down into the floor. Hold for a few seconds, then release. Repeat 10-15 times for each leg.
Heel Slides: Lie on your back with both knees bent. Slide one foot along the floor, straightening your knee as much as possible. Then, slowly bend the knee and slide your foot back to the starting position. Repeat 10-15 times for each leg.
Wall Squats: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall, bending your knees and lowering your body into a squat position. Hold for a few seconds, then push through your heels to return to the starting position. Repeat 10-15 times.
Mini-squats: Stand with your feet shoulder-width apart. Slowly bend your knees and lower your body into a partial squat position, as if you were sitting back into a chair. Hold for a few seconds, then straighten your knees to return to the starting position. Repeat 10-15 times.
Step-ups: Use a step or a sturdy platform. Step up onto the platform with one foot, then bring the other foot up to join it. Step back down with one foot, then the other. Repeat 10-15 times, alternating the leading foot.
It's important to start with gentle exercises and gradually increase intensity and range of motion. If you experience increased pain or discomfort during or after exercising, it's advisable to consult a healthcare professional or physical therapist for guidance. They can provide a personalized exercise program based on your specific condition and needs.
