The Best Knee Pain Exercises and Treatments
Food is said to be the best medicine. According to Yama Zafer, D.C. (our Founder and Director), exercise is better. Our chiropractors and physiotherapist always tell our patient that an “ounce of prevention is better than a pound of cure.” While this statement is true for any condition, it is of even greater importance when it comes to your knees. Therefore, we evaluate every knee pain patients carefully before giving them our knee pain exercises.
Our knee pain exercise and knee pain treatment protocols are rendered in to stabilize the knee as a whole. In other words, the treatments and exercises you get from us for your knees will help improve every tissue in your knee.
Treatments will always accompany specific knee exercises. Hence, the treatments you get from a Chiropractic Specialty Center will always be 100% holistic. Meaning we will treat every aspect of your condition. Holistic treatments of knees are never complete unless you have been given diagnosis specific knee pain exercises.
Knees are major weight-bearing joints. Therefore, strong, healthy knees are central to having and maintaining an active and healthy life. To have strong knees, you will need to actively take part in strengthening the muscles around the knee joint. Strengthening of your knee muscles will protect your knees from injury by decreasing the stresses placed on your knees. So, the key to exercise is doing them regularly with good form and technique after a warm-up.
During knee pain exercises you will need to be mindful not to bend your legs to a point where knees stick out past your toes. If this happens, the knees will be under increased stress. Activities and exercises such as squats, weight training or step aerobics need to follow this rule.
Knee Pain Exercises To Avoid
In addition to the “Do‘s” for the knees, there are also some “Don‘ts,” and these are perhaps even more important. Below is a list of knee pain exercises to avoid:
- Avoid lunging exercises
- Avoid traditional (full) Hurdler’s stretches
- Avoid full-arc knee extension exercises
- Avoid deep Squats (even if your knees do not go past your toes)
The rules of “Do‘s” and are good for all to follow. But those with knee pain need to be careful not to cause more harm.
If you have knee pain, you are not alone. Knee pain and malfunction are all too common. In the United States of America, there are at least 50 million that suffer from this. So, if you have knee pain, you will need to be sure that the exercises you are doing are not going to aggravate your condition. One way to achieve this is by having your condition evaluated by an expert. Please consult one of our chiropractors, physiotherapists or your clinician before initiating any exercise programs.
Knee exercises for those with pain must be condition specific. Condition-specific exercises will have the greatest beneficial impact. Furthermore, if exercises are condition specific, the risk of injuring or hurting your knees decreases significantly.
The number one rule when it comes to therapy, treatment or exercises is:
“No Pain More Gain” You don‘t have to hurt more to get better!
In this part of our site, we have included a few basic knee pain exercises. Please print and bring them with you on the day you are scheduled. If you have not made an appointment or do not know which location is nearer to you, call our main office at 03 2093 1000. So, call us and speak with one of our healthcare professionals before attempting any of these exercises. Exercise must be condition specific for it to be therapeutic.
Our chiropractors and physiotherapists have years of experience in the non-surgical spine, joint and sports injury treatments. Chiropractic Specialty Center’s clinical team use expert knowledge and technology to get results even if others have failed. Our non-surgical knee pain treatments have produced results even when surgery has failed. So, don’t waste time or money. Visit one of our centers today. We are confident that we can treat any spine, joint or sports related injury or disorder.
Knee Pain Exercises:
Starting Position: Standing on the uninvolved leg with involved leg bent at the knee, and your thigh parallels to your standing leg. Grasp foot of bent leg with your involved hand.
Exercise: Tighten your stomach muscles as you gently pull your heel toward your buttocks. Do not arch your back.
Starting Position: Lying on your back, the uninvolved knee bent and involved knee over a pillow.
Exercise: Tighten the top muscles of the involved thigh by pushing your knee down into the floor. Start with light pressure, build to maximal pressure, then return to light pressure.
Starting Position: Standing with legs shoulder width apart and your back against a wall with Knees aligned over your feet.
Exercise: Slowly lower your buttocks down the wall as you bend your knees over your feet. Return to the starting position.
We hope you have found the answers you needed. Should you require further assistance, call us and speak with one of our clinical physiotherapists. Our physiotherapists have the skills, knowledge, and technology that other centers lack when it comes to knee pain. Are After completing these Knee pain exercises make sure to rest for at least 10 minutes. It may be helpful to ice your knees immediately or soon after the knee pain exercises above.