Physiotherapy Exs for Knee Pain

Knee pain is common amongst Canadians and can significantly hinder a patient’s mobility and comfort. As a result, it can be difficult to perform daily activities including, going to work, standing, walking, and enjoying life in general. Millions of people see a doctor for knee pain diagnostics each year for numerous reasons, whether overuse, tendinitis, osteoarthritis, bursitis, meniscus tears, or sprained ligaments. However, the good news is that knee pain is treatable . And oftentimes, medical professionals will refer patients to physiotherapy clinics to receive the rehabilitative treatment they need. 

At True Life Physiotherapy & Wellness, we work with patients experiencing knee pain each day. Our team of leading physiotherapists is dedicated to providing patients with the highest-level of care so they can recover from their injury in a comfortable and encouraging environment. True Life Physiotherapy & Wellness offers customizable treatment plans based on the unique needs and expectations of each patient. 

Are you experiencing knee pain? If so, book a consultation appointment with the friendly and professional physiotherapy team at True Life Physiotherapy & Wellness today.

Physiotherapy Exercises For Knee Pain

As mentioned, knee pain and discomfort can be caused by several different injuries and medical conditions. This includes: 

  • Overused 
  • Sprained ligaments around the knee 
  • Osteoarthritis 
  • Tendinitis 
  • Meniscus tears 
  • Bursitis 

Depending on the type and severity of the injury, a physiotherapist will work with you based on your unique needs as a patient. In the meantime, you may have questions regarding your injury. If so, we’ve answered some frequently asked questions patients often have before visiting our rehabilitative clinic. As such, before booking an appointment, we encourage individuals to read through the answers to these questions, so they can have a better idea of what to expect before their initial consultation. 

Is physiotherapy safe for knee pain

Yes, physiotherapy is safe for knee pain. Physiotherapy is a medical profession used to promote, restore, and maintain an individuals physical health, including their strength, mobility, and flexibility. With customizable treatment plans, physiotherapy is not intended to cause patients any uncomfort. Rather, it is a form of therapy that works with the unique needs and expectations of each patient to slowly improve their health and wellbeing over a series of appointments.

Furthermore, when seeking professional medical experience with a physiotherapist, they can rest assured knowing that their therapist’s job is to create a comfortable and encouraging environment. In addition, your physiotherapist may also assign stretches, strength training, and other mobility exercises outside of your appointments to ensure you remain on course to your recovery.

Which Physiotherapy is best for knee pain

Once your physiotherapist has diagnosed the cause and location of your knee pain, they will work with you to create a customized treatment plan that will help you recover as efficiently as possible, while preventing the risk of further injury. As such, they may use a combination on the following treatment methods that are commonly employed by medical professionals when treating knee pain and discomfort: 

Hands-on techniques: 

Hands-on techniques such as joint mobilization, soft tissue tissue massages are commonly used to help with sprains and strains in and around the knee area. Your physiotherapist will work with their hands and various tools to encourage blood flow and healing to the joints, ligaments, and muscles in the area. 

Physiotherapy taping: 

Taping is a method that utilizes kinetic tape. The tape is placed around and over the knee. It helps with mobility by stabilizing the area and aids in preventing further injury. 

Ultrasound therapy: 

Ultrasound therapy is a noninvasive treatment option that helps relieve pain, promote tissue regeneration, and improve circulation to the site of the injury. 

Exercises and stretches: 

Mobility exercises and stretches are used to improve flexibility and movement in the area. Overtime, this will help stabilize the knee joint and help strengthen the area that is injured.

What will a physiotherapist do for knee pain?

When partnering with a physiotherapist for knee pain, during your first appointment, they will conduct a thorough physical assessment. Your physiotherapist will also ask you a series of questions regarding your current health. This will provide your therapist with the information they require before creating a treatment plan that is tailored to your unique needs. 

Your following treatments will consist of a combination of therapies, stretches, and exercises, depending on the program your physiotherapist has crafted for you. They may also include exercises that you need to perform at home. Furthermore, your physiotherapist will consistently monitor your progress to ensure that you are actively improving with each appointment. 

At the end of your treatment, patients will have experienced an improvement in their physical health and overall well-being. 

What are some exercises to strengthen your knee?

If you’re experiencing knee pain, and want to improve your overall strength and mobility in the area at home, here are some exercises that can help: 

Heel and calf stretch

A heel and calf stretch is meant to target the lower leg muscle. To do so: 

  • Stand facing a wall.
  • Place both hands out in front of you and move your left foot back as far back as possible while still keeping your leg comfortable. Both feet should be flat on the floor and facing the wall. Additionally, keep a slight bend in your knees. 
  • Once you are in the correct position, lean towards the wall and hold for 30 seconds. You should feel the stretch in the back of your left leg.
  • Switch sides and repeat two times on each leg.
  • Perform two to three times a week.

Hamstring curl 

A standing hamstring curl will target your glutes and hamstring. To do so: 

  • Stand facing a wall, keeping your feet shoulder-width apart. 
  • Lift your right foot off the ground while keeping a bend in your knee. Raise your heel toward the ceiling as far as you can. 
  • Hold the stretch for 10 seconds. 
  • Lower your right leg down. 
  • Switch legs and do 15 repetitions on each side. 
  • Perform two to three times a week.

Half squat 

A half squat is a good exercise for strengthening your glutes, hamstrings, and quadriceps, without putting strain on your knee. To do so: 

  • Stand in a squat position with your feet shoulder width apart. Place your hands straight out in front of you to keep yourself balanced. 
  • Slowly squad downward while keeping your body faced forward.
  • Pause, before slowly pushing upwards toward the ceiling through your heels. 
  • Do 15 repetitions. 
  • Perform two to three times a week,

Side leg raises 

This exercise is meant to work your hip abductor and your glutes. By strengthening these muscles, you will improve your mobility. To do so: 

  • Lie on your side on the floor with your legs on top of each other. 
  • Keep your head cradled in your hand for support. 
  • Raise your top leg as high as possible while remaining comfortable. 
  • Pause, and then slowly raise your leg back down. 
  • Do 15 repetitions on each side. 
  • Perform two to three times a week.

Furthermore, as the exercise gets easier, you may add an ankle weight to strengthen your legs further. 

Leg extension 

A leg extension exercise is intended to strengthen your quadriceps. This will help keep pressure off of your knees. To do so: 

  • Sit up straight in a chair. 
  • Keep your feet shoulder width apart and flat on the floor. 
  • Facing forward, extend your right leg as high as possible while keeping yourself planted on the chair. 
  • Pause at the top and hold for three seconds before lowering your leg back into the starting position. 
  • Switch legs and do 15 repetitions on each side. 
  • Perform two to three times a week.

Bridge raise 

This exercise is meant to strengthen your glutes. To do so: 

  • Lay on your back. 
  • Bend your knees while keeping your feet flat on the floor. 
  • Keep your head supported and relaxed using a pillow. 
  • With your arms flat at your sides, tighten your glutes as you lift your hips up, toward the ceiling. 
  • Pause at the top, then slowly push your hips back down toward the floor. 
  • Do 15 repetitions 
  • Aim to perform this exercise two to three times a week.

How to tell if you’re exercising at the right level?

Exercising at the right level is key to improving your overall physical health and wellbeing. However, sometimes it can be difficult to tell whether the exercises you’re performing are at the correct level for you. Generally speaking, if you notice small changes in your appearance and improvements in your strength and mobility over time, you are exercising at a good level. Exercising is meant to raise your heart rate and get your blood moving throughout your body. However, it is not meant to cause you any pain. If you find yourself in pain during your workout routine, it’s important that you stop right away to avoid injuries. 

At the same time, you should also be able to tell that your workouts are working by monitoring your mood and how you feel physically during and after your workout. Furthermore, as your workout routine becomes easier to perform from start to finish, you can slowly increase the intensity, weight, and repetitions you perform. 

Are you experiencing knee pain? If so, the professional physiotherapy team at True Life Physiotherapy and Wellness is here to help. With years of combined experience, our physiotherapists are equipped with the knowledge and skills to provide patients with leading care. When partnering with our team, you can rest assured knowing that your health and wellness are in good hands. True Life Physiotherapy and Wellness strives to offer leading treatments in a welcoming, comfortable environment for all and can help you get back to enjoying your life, pain-free.

Call and schedule your initial North York Physiotherapy consultation with the friendly staff members at True Life Physiotherapy and Wellness, today.

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