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Knee Pain – Exercises That You Can Do At Home

September 15, 2018

What Do We Mean By ‘Knee Pain’?

Knee pain is a broad description for any number of conditions that causes an individual to feel pain or discomfort around the knee joint. Sensations can range from sharp, stabbing pains through to dull aches, and may be intermittent or persistent. Some activities may trigger pain, while others may be painless. Recurrent knee pain can affect your day-to-day life, and make simple, routine tasks challenging.

Symptoms of knee problems may include:

  • Redness and swelling around the joint;
  • Stiffness when trying to move through the normal range of motion;
  • Weakness or instability, such as the knee ‘giving out’ when walking;
  • Crunching, grinding, or popping noises during normal activities;
  • The inability to fully straighten the knee; and,
  • A wide array of pain manifestations, from dull to sharp, aching to stabbing, intermittent to persistent.

Knee pain can be caused by an actual injury, conditions such as osteoarthritis, from overuse & ’wear & tear’, or due to mechanical issues such as flat feet, overpronation, leg length differences, knock knees or bow legs, etc.

causes and symptoms of knee pain

When the foot collapses, it requires that the rest of the leg change alignment to compensate for its instability: arch collapse is thus a common cause of knee pain

Some Common Causes of Knee Pain

The knee is a highly complex joint that carries a lot of load in our bodies. The many moving parts in this joint mean that small issues can cause bigger problems and result in knee pain. If we have any weaknesses in surrounding muscles and joints, our knees will frequently take up the strain, the additional work causing pain or discomfort.

Our article ‘Flat Feet and Fallen Arches’ looks at how our foot mechanics can contribute to knee pain. Similarly, if you love to run, knee pain can be a result of ‘Runner’s Knee’ due to structural issues and repetitive movement. Our article, ‘Runner’s Knee Treatment’, breaks down Patellofemoral Pain Syndrome (PFPS, better known as ‘Runner’s Knee’), to show you how this very common syndrome can result in ongoing knee pain.

Exercises to Treat Knee Pain

It is strongly advised to “get a diagnosis” of your knee pain prior to commencing any treatment, including these exercises.  There are a wide range of knee pain exercises that can help you move towards a stronger, more robust knee and help reduce your pain. The best choice when conducting your own exercises at home is to stick to moderate, low-impact exercises and consult your local Sydney podiatrist for more information.

Some of our favourite exercises for treating mechanical & overuse knee pain include:

  • Straight leg raises. Lie on your back and, keeping your leg straight, raise one leg at a time into the air to strengthen the quadriceps (the muscles in the front of your thigh).
straight leg raises

Lying leg raises are a simple but effective way to strengthen your leg muscles

  • Standing or lying hamstring curls. Lie on your stomach, and curl your heel in towards your bottom to strengthen the muscles along the back of your thigh.
lying hamstring curls

Lying hamstring curls allow you to focus on building strength in the back of your thighs

  • Step ups. Stand on a flat, stable surface and step onto a small platform (or the lowest step on your staircase).
step ups

Conduct the step up onto a low box or step to build glute strength and stability

  • Side leg raises. Lie on your side with your legs one on top of the other and straighten the top leg, raising it up from the bottom leg.
Side leg raises

Lying leg raises will help strengthen the muscles inside your thighs, decreasing load on your knee

To start with these exercises, pick 2-3 and try doing three sets of ten reps of each exercise in a circuit-style workout. If this is too hard, reduce the number of exercises or the number of reps and slowly build up. These knee pain exercises should help strengthen your leg muscles, reduce the load placed on your knee and help to decrease pain. For more advanced progressions and to continue building your strength and knee capacity, come in and see us.

Call Our Offices Today

If you’ve been experiencing knee pain, call Orthotic Solutions Podiatry today to set up an appointment. Our dedicated team of podiatrists will diagnose the cause of your knee pain and begin the journey to stronger, healthier, pain-free legs, knees & feet.

Tel: 1300 1 2 FEET (3338)

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