What is Causing my Knee Pain?
Knee pain can stem from a number of issues such as injury, overuse, or a pre-existing condition. Here are some of the injuries and conditions that may cause knee pain:
- Meniscus Tear
- ACL Tear
- Patellar Tendonitis
- Knee Bursitis
- Patellofemoral Syndrome
How Can Physical Therapy Help my Knee Pain?
If you are experiencing knee pain, it is best to seek help from your primary care doctor or a knee specialist. Your doctor may then come up with a treatment plan that involves you seeking physical therapy.
When you come to see a physical therapist at MPOWER Physical Therapy, they will determine a treatment plan specific to you and your condition or injury.
Your physical therapist may treat your knee pain through strengthening exercises, range-of-motion exercises, activity modification, manual therapy, and techniques like dry needling.
5 Physical Therapy Exercises for Knee Pain
If you are experiencing knee pain, try these 5 strengthening and stretching exercises! If any of these exercises makes your knee pain worse, stop doing them and seek help from a physical therapist.
Stand up straight against a wall. Move your feet out about 1-2 feet in front of you while keep your back against the wall. Slide your back down the wall until you are in a normal sitting position. Hold this pose for 5 seconds and repeat 3 times.
Start by standing. Use your hand to lift one foot off the ground and bring it to your buttocks. Hold this stretch for 15-30 seconds. You put your other hand on the wall or a chair to help you balance. Repeat on the other leg.
Sit on the floor with one leg extended and one leg bent. Bring both of your hands to touch your foot (or as far as you can reach) and hold this pose for 15 seconds. Repeat this exercise 5 times and switch to your other leg.
Stand with your feet shoulder width apart and your arms out in front of you. Slowly squat about halfway to a normal squatting position. Hold this position for 3 seconds and return to standing. Repeat 10 times.
Stand with your feet shoulder with apart. Slowly lift your heels off the ground and bring them back down. Repeat 10 times for 2 sets. If you find this exercise easy, try holding light weights while you do this exercise.
Things to Avoid if You Have Knee Pain
Wearing Unsupportive Shoes
Wearing shoes with flat bottoms or high heels can make your knee pain worse. Wear shoes that have plenty of room in the toe area and support your foot’s natural arch whenever possible.
Too Much Rest
If you have severe knee pain or injury, seek help from a medical professional and avoid using the affected knee. If you have mild knee pain, resting too much can actually make your pain worse. Exercises like walking or swimming can be very beneficial for people who have knee pain.
Fried foods, and foods with a lot of salt and sugar can increase inflammation in the body. If you are already experiencing knee pain, avoid foods that will increase inflammation and worsen your pain.
Activities That Worsen Your Pain
If a specific exercise or activity is making your knee pain worse, stop doing that activity and seek help from a physical therapist.