Your physical therapist will perform an evaluation to determine both the source and the cause of your symptoms. Below, is a list of exercises that might assist you in relieving your knee pain while you await your appointment. If any exercise causes you more pain, discontinue the exercise and ask your physical therapist for assistance.
Breakdown of Exercises for Knee Pain
1. Single Leg Stance 3-Way Toe Taps
While standing, and with a slight bend in your stance leg, bring your foot out in front of you and tap your toe. Next, move your foot out to your side, tap your toe. Finally, with a slight bend in your stance leg, take your leg to the back, and tap your toe. Bring your foot back to center between each rep.
2. Forward Step-Up with High Knee
Begin facing forward. Then, with one leg, step up while driving your opposite knee at the top. Step down and repeat.
3. Sideways Step-Up with High Knee
Begin facing sideways, parallel to step. Then, with your inside leg, step up and drive your opposite knee forward. Step down and repeat.
4. Single Leg RDL’s
Start by putting weight on one leg. Then, with a slight bend in your stance leg, hinge at the hip and bend forward until you feel a stretch in the back of your leg. Come back to center and repeat.
Exercises for Knee Pain Video
We know it helps for many people to have a visual, so here is a video displaying some effective exercises to help with knee pain.
Find Physical Therapy for Knee Pain
By incorporating these exercises into your daily regimen, you will start to develop the muscles that have been causing your pain. Be sure to reach out to our team here at Impact Physical Therapy and schedule your evaluation today!