Physical Therapy for Knee Pain: Top 5 Tips from the Expert in 2021
You must have experienced knee pain somewhere in your life. Whether it was caused by arthritis, accident, or overuse of the muscles you still had the discomfort knee pain causes. Knee arthritis alone has been registered as one of the main causes of chronic disability among senior US citizens of 55 years and above. So if you experience knee pain from time to time I suggest finding an appropriate physical therapy for knee pain.
Physical therapy and body exercise are quite effective. And like surgery, they will effectively relieve chronic knee pain. In addition to that, they will strengthen and stretch any key muscles that protect the knee including the ligaments that protect vulnerable joints.
By using physical therapy exercises for knee pain you can ultimately prolong your knee health and keep an active body. Here are the top five tips from a physical therapist that will help you in addressing knee pain by the use of exercises.
Stretch Muscles That Support the Knees
If we sit a lot during the day, the butt muscles atrophy/ become imbalanced. Because of this, your hamstrings and the hip abductors also known as the inner thigh muscles will also overwork.
This will result in a highly comprehensive force around your knee joint as the body tries to compensate for your underdeveloped glutenous maximums. When this happens, you will feel pain around your knees especially when asleep.
However, when you choose to stretch out the muscles that support them both, you decrease any chances of sustaining tight muscles. And remember that as you naturally strengthen any weak muscles such as the gluts, you will also stretch supporting muscles around the thigh and the knees.
Try and Tone Your Core Muscles
If your core muscles, also known as the abdominal muscles are weak, they will result in a forward-tilted pelvis. This will, in turn, create creating an excessive low-back curvature which consequently leads to the shifting of the leg bones to the inside.
This results in pain around your knees as the legs take a completely out of shape posture. Strengthening the abs or the core will help you to maintain a neutral spine position. It will place the knees in their best possible position and leave you with a compression-free joint.
In case you want to strengthen your abs you can start with the following types of exercises.
- Pilates workouts
- Use of fitness ball
Strive to Strengthen Your Butt
Research has shown that chronic knee injuries including the Anterior Cruciate Ligament (ACL) tears can easily occur if you have weak large hip muscles. No wonder ACL tears are common in women athletes.
If by any chance you sustain ACL you can easily suffer from multiple cartilage tears which are correlated to knee arthritis. However, with the best physical (ice therapy machine) for knee pain, you can eliminate this.
Physical therapy exercises for knee pain will strengthen the main butt muscle also known as the gluteus maximums. In turn, it will prevent pelvis drop and stop the upper thigh bone (femur) from falling inward thus preventing knee pain.
Without this, there will be an imbalance that will create painful downward stress around the hip, knee, and also the ankle every time you walk.
Maintain the Right/ Healthy Weight
One of the leading causes of knee pain in the US is obesity. Being overweight puts you in the likelihood of developing knee osteoarthritis. And this is the reason why? Obesity is often caused by excessive fats in the body.
Looking closely, you will find that with an increase in fats, your body also decreases its muscle strength. By doing so, the excess body weight will add more strain around the knee joints and lead to pain and loss of knee bone.
That’s why it is said that the higher your weight the lesser your quadriceps muscle strength becomes. So burn those extra calories and get your weight under check.
Do Not Overwork Your Knees
Irrespective of the type of physical therapy exercises for knee pain that you choose, it is important to know your limits. Do not overwork your knees. In case you were exercising and feel too much pain, don’t push harder. Simple change the routine or take a break.
Conclusion of physical therapy for knee pain
Now you know what to do to relieve and prevent any form of knee pain. You can try any of these physical therapy exercises for knee pain and additional recommendations from the expert physical therapist. More importantly, you can also share these tips with your loved ones so they can have the perfect remedy. When using these recommendations, it is important to make sure that you talk to your doctor too.