Did you know that as many as 25% of adults suffer from chronic knee pain?
If you’re among this group, then you might be wondering what you can do to alleviate your symptoms. Lots of experts suggest going to physical therapy on a regular basis, but this option isn’t accessible or realistic for everyone’s budget or schedule.
Is it possible to do at home physical therapy for knee problems? Keep reading to learn about 5 different exercises you can try to achieve a pain-free lifestyle.
1. Bridges
Bridges are a simple exercise that requires you to lay on your back with your feet planted on the floor and your arms flat with palms facing the ground. The goal is to lift your hips up to the sky while engaging your glutes. Bridges are especially helpful for people who are dealing with knee injuries because this exercise uses your body weight instead of heavier gym equipment.
2. Leg Extensions
Leg extensions are also effective but simple because you only need a chair to get started. Sit with your feet planted hip-width apart then raise each leg straight up one at a time as high as you can go before lowering back to the ground. This will strengthen all your leg muscles while gently stretching your knee so you can experience less pain in the future.
3. Hamstring Curls
One of the best exercises for knee pain is hamstring curls because it targets plenty of muscles that support your knees, such as your hamstrings, glutes, and core. To do a hamstring curl, stand tall and lift one leg at a time up and back toward your glutes before switching to the other side. As you go through these reps, try your best to balance on one leg and keep your hips pointed forward.
4. Straight Leg Raises
Lots of people who have knee pain enjoy doing straight leg raises on taping tables to support their back. Straight leg raises start in a similar position as bridges, but you’ll only have one foot planted on the ground while the other is stretched out. You’ll begin by squeezing the quadricep of your extended leg and lifting it off the ground as high as your knee then holding it for 5 seconds.
5. Side Leg Raises
Anyone who has knee problems should strengthen their hip abductor muscles to give extra support to their knees. To do this workout, lay stretched out on your side with your head propped comfortably. Lift and lower the leg that’s on top to feel the burn before flipping onto your other side.
Now You Know How to Do at Home Physical Therapy for Knee Pain
Lots of people wonder if it’s possible to do at home physical therapy for knee pain. With this guide, you can feel empowered and start seeing positive results almost right away.
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