exercises for knee pain | Tone and Tighten

5 of the BEST Exercises For Knee Pain

April 9, 2020

Five of the best home exercises for knee pain presented by a doctor of physical therapy. Perfect for beginners and those experiencing acute pain in their knee. Strengthen and stabilize your knee joint with 5 simple exercises for your quads, hamstrings, and hips.

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What do I do if I have knee pain?

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STOP Kneecap Pain – Best Exercises For Patellofemoral Pain

August 29, 2019

Patellar pain, or pain under the kneecap, is a painful condition that can be treated effectively with the right exercises. Get the best patella pain exercises you can do at home to eliminate your kneecap pain and start to feel better today. Demonstration of patellofemoral pain exercises presented by a physical therapist.

THE BEST EXERCISES FOR KNEECAP / PATELLOFEMORAL PAIN:

1. STRAIGHT LEG RAISES WITH QUAD CONTRACTED

2. STRAIGHT LEG RAISES WITH FOOT ROTATED OUT

3. SIDELYING HIP ABDUCTION

4. HIP HIKES

5. LATERAL BOX STEPS

6. REVERSE LUNGES

7. BAND WALKS FORWARD

8. BAND WALKS LATERAL

Keep reading below for video instruction on how these exercises should be performed!

Your knee is a joint that is made up of three bones – your femur, your tibia, and your patella (or kneecap). While we typically think of our knee “joint” as the spot where the femur and the tibia come together, there’s actually one more joint in the knee – that’s where the patella and the femur come together.

Believe it or not – this joint where the kneecap sits on top of the femur is one of the most-common sources of knee pain I treat in my physical therapy clinic.

Today I wanted to talk more about this patellar pain – what is it, why you get it, and then share about 8 simple exercises you can do at home to help it feel better….

Best exercises and stretches for knee pain

February 7, 2019

As a doctor of physical therapy, knee pain is one of the most common conditions that I treat. Luckily, there is a lot that the right stretches and strengthening exercises can do to help alleviate this pain. Today, I wanted to share with you 10 of my favorite knee stretches and exercises to decrease your knee pain and help you feel better.

Knee Anatomy

In order to understand why your knee is hurting, it’s important to understand the structures that make up the knee joint. Your knee is made up of three bones – the femur, the tibia, and the patella. These bones are held together primarily by four ligaments (ACL, PCL, MCL, and LCL). There are also multiple tendons from muscles that cross the knee joint as well.

Why does my knee hurt?

There are many different potential causes for knee pain depending on which particular anatomical structure is affected. Common bone issues include osteoarthritis and stress fracture. Knee ligament pain can indicate strains and tears. Muscle and tendon issues include sprains and tendinopathies (tendinitis, tendinosis, etc). The most common conditions I encounter as a physical therapist include osteoarthritis pain, patellofemoral syndrome (pain under the outside of the kneecap), meniscus injuries (pain in the knee joint; usually isolated to one side), and ligament injuries.

It’s important to note that not all knee pain is the same and therefore recommended treatment and exercises will be different depending on which structures are affected. The stretches and exercises demonstrated here are highly generalized and should not be taken as a treatment plan for your specific condition. You are encouraged to consult with your doctor or physical therapist for treatment options specific to your individual needs.

Will exercising help decrease pain in my knees?

The right exercises performed in the right way can have a major influence on knee pain. Stretching structures that are tight while strengthening muscles that are weak has a profound effect on the biomechanics of the knee joint. Increasing range of motion, strength, and stability in the knee are critical steps in decreasing pain and promoting normal function.

Which muscles should I strengthen to decrease my knee pain?

The two major muscles that move the knee joint are the quadriceps group and the hamstring group. You also need to focus on the hip muscles (hip flexors, hip extensors, and hip abductors) as they play a critical role in knee alignment and stability. The exercises demonstrated in the following video will address strength and range of motion in all of these areas.

10 of the best knee pain stretches and exercises

Patella mobilizations

Knee flexion stretches

Knee extension stretches

Quadriceps strengthening – straight leg

Quadriceps strengthening – with knee movement

Hamstring strengthening

Straight leg raises – hip flexors

Bridges and hamstring curls – Hip extensors and hamstrings

Lateral hip including IT band and hip abductor strengthening

Knee pain is a common issue that affects millions of people everyday. These exercises and stretches are designed to increase motion and strength in key areas that will help decrease pain and facilitate normal activity.

Best Leg Workout With Knee Pain

November 2, 2017

As a doctor of physical therapy, one of the most common injuries that I treat in my clinic is knee joint pain.

It’s incredible how debilitating knee pain can be! Even the simplest of activities such as standing and walking can be limited by pain in this one joint.

Today I wanted to share with you 8 of my favorite lower body strengthening exercises that you can do despite painful knees. These virtually no-impact exercises are not only easier on the knee joint itself, but chances are they might also help your knees to feel better as you strengthen key muscles that stabilize the knee! …