Did you know that more than 15 crore Indians suffer from knee problems, and 4 crores need total knee replacement? According to BMJ, around one-third of the Indian population experiences knee pain compared to other ethnic groups. The overall prevalence of knee osteoarthritis (OA) was 28.7% (PMC).
Knee pain is a common complaint that affects people of all ages. It can be caused by various conditions, such as injury, torn cartilage, ruptured ligaments, or obesity. Certain medical conditions, including arthritis, gout, and infections, can cause knee pain.
So, let’s talk about how to keep your knee joint healthy through physiotherapy.
Strength
Strengthening the muscles that support your knee will reduce stress on the joint. Strong muscles help the joint absorb shock.
Flexibility
Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Targeted Muscles
The muscle groups targeted are:
Quadriceps – front muscles of the thighs
Hamstrings – back muscles of the thighs
Abductors – outer thigh muscles
Adductors – inner thigh muscles
Glutes (medius and maximus) – buttock muscles
How to Start
Always warm up for 5-10 minutes before any exercise, such as on-spot walking or riding a stationary bicycle. Do not ignore pain: You should not feel pain during exercise. Inform your physiotherapist if you experience pain while exercising.
Knee Strengthening Exercises
Straight Leg Raises
Muscles Involved: Quadriceps (front of the thigh) and abdominal (stomach) muscles.
Lie down on the floor with your back flat. Use a yoga mat, folded blanket, or exercise mat for comfort on a hard floor.
Keep your left leg straight and bend your right leg slightly at the knee, bringing the foot closer to the body.
Pull the abdominal muscles inward by imagining the belly button pulling down toward the floor. Doing this should bring the lower back down against the floor and provide extra support during the exercise. Place a hand under the lower back to make sure there’s no space between the back and the floor.
Slowly lift your left leg without bending the knee. Keep the toes pointed toward the ceiling and stop when the leg is about 12 inches off the floor. It should not be higher than the bent knee on the right leg.
Hold the left leg up for a count of 5.
Slowly lower the leg back down to the floor. Do not put it down too quickly or let it drop.
Repeat two more times with the same leg.
Switch sides and repeat. Do 2-3 sets with 3 reps on each side.
Standing Hamstring Curls
Muscles Involved: Hamstrings (back of the thigh) and gluteal (buttock) muscles.
Stand straight with your knees 1–2 inches apart. Hold onto a stable chair, countertop, or another object for balance.
Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Continue lifting the heel smoothly until the knee reaches a 90-degree angle. Keep the straight leg slightly bent to avoid locking it.
Hold the bent leg up for 5 seconds, then slowly lower it to the floor.
Repeat two more times with the same leg.
Switch sides and repeat. Do 3 sets of 10 reps for each side.
Leg Extensions
Muscles Involved: Quadriceps
Using a chair or bench, sit up straight.
Tighten the thigh muscles.
Slowly straighten and raise one leg as high as is comfortably possible.
Squeeze the thigh muscles and hold the position for 5 seconds.
Lower the foot back to the floor.
Do 3 sets of 10 reps for each leg.
Step Exercises
Muscles Involved: Quadriceps, hamstrings, hip flexors, and gluteal muscles.
Use a large, sturdy stool or exercise platform no taller than 6 inches.
Step onto the stool with the right foot, allowing the left foot to follow behind. The left foot should not be on the stool but should hang behind it.
Keep the body weight on the right foot and hold for up to 5 seconds.
Slowly lower the left foot down and then follow it with the right foot.
Switch legs, stepping up with the left foot first.
Repeat, doing 5 reps for each side.
Hip Abduction
Muscles Involved: Abductors, gluteus
Lie on your side with your injured leg on top and the bottom leg bent to provide support.
Straighten your top leg and slowly raise it to 45°, keeping your knee straight but not locked.
Hold this position for 5 seconds.
Slowly lower your leg and relax for 2 seconds. Repeat.
Hip Adduction
Muscles Involved: Adductors
Lie down on the floor on the side of your injured leg with both legs straight.
Cross the uninjured leg in front of the injured leg.
Raise the injured leg 6 to 8 inches off the floor.
Hold this position for 5 seconds.
Lower your leg and rest for 2 seconds. Repeat.
Leg Presses
Muscles Involved: Quadriceps, Hamstrings
Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent.
Tighten the thigh muscle of your affected leg and bring your knee toward your chest.
Flex your foot and slowly straighten your leg directly in front of you, pushing against the elastic band.
Hold this position for 2 seconds. Relax and bring your leg back to the floor. Repeat.
Wall Squats
Muscles Involved: Quadriceps and gluteal muscles.
Stand with the head, shoulders, back, and hips flat against a wall.
Step both feet out about 24 inches away from the wall, keeping the back and shoulders against it. Keep the feet no more than hip-width apart.
Slide the back down the wall slowly until the body is just above a normal sitting position.
Hold for 5 seconds and then slide back up.
Repeat.
Benefits of Strengthening Exercises
Knee-strengthening exercises do not directly affect the knee joint, but they can strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This may alleviate pressure and strain on the joints, which can relieve pain and help a person become more active.
Certain exercises can help strengthen the muscles surrounding the knee. If a person experiences pain during these exercises, they should stop and speak to a healthcare professional or physical therapist.
Post-Exercise Stretching
After exercising any muscle group, it is important to stretch the muscles. Stretching helps improve flexibility, reduce pain, and prevent injury. Post-exercise stretching also improves range of motion and reduces the risk of delayed-onset muscle soreness.
Quadriceps Stretch
Toe Touches
Standing Hamstring Stretch
Calf Stretch
Heel Cord Stretch
Exercise can help with knee pain due to arthritis, gout, obesity, overuse, or other illnesses. Knee-strengthening exercises are an effective way to help prevent injury and keep the joints healthy and strong. Stretching helps improve muscle flexibility to prevent pain. Anyone with knee issues should always consult a professional before starting any exercise program.
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