How To Keep Your Knees Healthy At All Times
If you experience knee pain, learning physical therapy exercises for your knees may be beneficial. The exercises can help you increase your knee and hip range of motion and strength, as well as minimise or eliminate knee pain.
It’s first important to know how the knee is made.
The knee is made up of the following parts:
- The tibia is a bone in the lower leg (shin)
- The femur is a bone in the lower leg (thigh)
- The patella (kneecap)
The knee is a crucial joint in your body that allows you to walk, climb stairs, and get out of a seated posture. One or more of these activities may be restricted due to knee pain. Knee issues can be avoided and mobility can be maintained by maintaining the knee joint mobile and strong.
Exercises are your most important tool for maintaining excellent knee strength and mobility, and there are a few basic exercises you can do at home to keep your knees working properly. (Your physical therapist may recommend exercises similar to these after an injury or knee surgery to help you recover to normal activity and function.)
You can do the heel slide exercise to keep your knees bending and straightening all the way. The heel slide aids in the transition of your knee from completely straight to completely bent.
Simply glide your heel up the floor while resting on your back, bending your knee.
Allow your knee to bend as far as it will go, then hold for 2 to 3 seconds before returning to the starting position.
Do ten repetitions.
If you have limited range of motion in your knee owing to osteoarthritis, this exercise is ideal.
The quad set workout is a simple approach to get your quadriceps muscles functioning and supporting your knee joint.
Lie down on your back, knees straight.
By pressing the back of your knee against the floor, you may tighten the muscle on the top of your thigh. For added comfort and something to push your knee into, roll up a small towel and lay it beneath your knee.
Hold this position for 5 seconds before letting go.
Do ten repetitions.
Single leg raises:
The straight leg lift exercise is a terrific technique to engage your knee and hip muscles simultaneously. These exercises can be used to avoid knee problems or as part of a knee injury or surgery rehabilitation programme.
Bend one leg and straighten the other while lying on your back.
Tighten the muscles on the top of your straight knee thigh.
Lift your leg up about 12 inches while keeping the knee straight.
Hold for 2-3 seconds before slowly lowering.
Do ten to fifteen repetitions.
Adding a cuff weight to your thigh or ankle might make the straight leg lift exercise more difficult.
You may also target your glutes, by doing a straight leg raise while resting on your side, or your back and hamstrings by lying on your stomach.
It's important to remember that having healthy knees means being able to move your knee joint freely and painlessly. You may be able to maximise your knee mobility and avoid damage by exercising to maintain your muscles strong and your knees moving.