11 Targeted Physical Therapy Exercises for Knee Pain Relief

Is knee pain holding you back from living your best life? You're not alone. 

‍Knee pain affects 25% of adults and limits their daily activities and overall quality of life.

But you don't have to resign yourself to a life of limited mobility and constant pain management. 

Targeted physical therapy exercises can help address the root causes of your knee pain, providing lasting relief and improved function.

By focusing on stretching tight muscles, strengthening weak spots, and retraining faulty movement patterns, physical therapy can help you break free from pain and reclaim your active lifestyle.

In this article, we'll explore the most effective physical therapy exercises for knee pain relief so you can get back to doing the things you love.

1. Flexibility Training

When it comes to improving flexibility, static stretches, and PNF techniques are two effective tools in your knee pain relief toolkit.

Additionally, Complete Wellness offers additional therapy sessions in its physical therapy program to improve your flexibility and range of motion.

1. Static Stretches

Static stretches are the ones you're probably most familiar with - you hold a position for a set amount of time, usually 15-30 seconds, to allow the muscle to lengthen. 

1. Standing Quad Stretch

• Stand with your feet hip-width apart, holding onto a wall or chair for balance if needed.
• Bend your right knee and bring your heel toward your glutes.
• Grab your right ankle with your right hand and gently pull it closer to your body.
• Keep your knees close together and your right knee pointing down toward the floor.
• Hold for 15-30 seconds, then switch sides.

2. Seated Hamstring Stretch

• Sit on the floor with your right leg extended and your left leg bent, your foot resting against your right inner thigh.
• Keeping your back straight, lean forward from your hips until you feel a gentle stretch in the back of your right thigh.
• Hold for 15-30 seconds, then switch sides.

2. PNF Technique 

PNF, or proprioceptive neuromuscular facilitation, is a stretching technique that involves alternating between muscle contraction and relaxation to improve flexibility and range of motion. 

1. Contract-Relax Hamstring Stretch

• Lie on your back with your right leg extended and your left leg bent, foot flat on the floor.
• Loop a towel or resistance band around your right foot and hold the ends with both hands.
• Gently pull your right leg toward you until you feel a stretch in the back of your thigh.
• Contract your hamstring by pressing your right heel into the towel for 5-10 seconds.
• Relax your hamstring and use the towel to gently pull your leg a little closer to you, deepening the stretch.
• Hold for 15-30 seconds, then switch sides.

2. Strengthening

For building strength around your knee joint, isometric exercises, resistance band work, and a balance of concentric and eccentric contractions are key. 

Complete Wellness also offers strengthening exercises as part of its physical therapy program.

1. Isometric Exercises

Isometric exercises involve contracting a muscle without changing its length or moving the joint. In other words, you're engaging the muscle in a static position.

1. Quad Sets

• Sit on a chair or lie on your back with your affected leg extended straight.
• Press the back of your knee into the chair or floor, tightening the muscle on the front of your thigh (your quadriceps).
• Hold this contraction for 5-10 seconds, then relax.
• Aim for 2-3 sets of 10-15 repetitions, resting briefly between sets.

2. Straight Leg Raises

• Lie on your back with your affected leg extended straight and your other leg bent, foot flat on the floor.
• Engage your quadriceps to lift your straight leg about 6 inches off the ground.
• Hold for 5-10 seconds, then lower slowly back to the starting position.
• Perform 2-3 sets of 10-15 repetitions, resting briefly between sets.

2. Resistance Band Exercises

Resistance band exercises involve using an elastic band to provide resistance as you move your leg through a range of motion. 

1. Leg Extensions

• Sit on a chair with a resistance band looped around your ankle and the other end secured under the chair or held by your hand.
• Slowly extend your knee, straightening your leg against the resistance of the band.
• Pause briefly, then slowly return to the starting position.
• Perform 2-3 sets of 10-15 repetitions, resting briefly between sets.

2. Hamstring Curls

• Lie on your stomach with a resistance band looped around your ankle and the other end secured or held by your hand.
• Slowly bend your knee, bringing your heel towards your glutes against the resistance of the band.
• Pause briefly, then slowly return to the starting position.
• Perform 2-3 sets of 10-15 repetitions, resting briefly between sets.

3. Concentric and Eccentric Contractions

Concentric and eccentric contractions refer to the two primary ways your muscles work.

Concentric contractions occur when your muscle shortens, like when you stand up from a squat or climb stairs. 

Eccentric contractions, on the other hand, occur when your muscle lengthens under tension, like when you lower yourself into a squat or descend stairs. 

1. Squats (Concentric focus)

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Slowly lower your hips back and down, as if you're sitting back into a chair.
• Keep your chest up, back straight, and weight in your heels.
• Press through your heels to stand back up, focusing on tightening your quadriceps.
• Perform 2-3 sets of 10-15 repetitions, resting briefly between sets.

2. Step-Ups (Eccentric focus)

• Stand in front of a low step or platform.
• Step up onto the platform with your affected leg, driving through your heel.
• Slowly lower your other leg back down to the ground, focusing on controlling the descent.
• Perform 2-3 sets of 10-15 repetitions, resting briefly between sets.

3. Proprioceptive Drills

Proprioceptive drills are designed to challenge and improve your body's ability to sense its position and maintain balance. 

These exercises are particularly beneficial for knee pain, as they can help retrain the neuromuscular connections that may have been disrupted by injury or inactivity.

1. Bosu Ball Stands

The Bosu ball is a versatile piece of equipment that can be used for a variety of proprioceptive exercises. 

Its unique design - a flat platform on one side and a half-sphere on the other - creates an unstable surface that challenges your balance and proprioception.

• Place the Bosu ball on the floor, flat side down.
• Step onto the center of the ball with both feet, shoulder-width apart.
• Hold onto a wall or chair for support if needed.
• Focus on maintaining your balance, keeping your body aligned and your weight evenly distributed.
• Hold this position for 30 seconds to 1 minute, then step off the ball and rest.
• Repeat 2-3 times.

2. Tandem Walking

Tandem walking, also known as heel-to-toe walking, is a simple yet effective way to improve your balance and proprioception. It requires focused concentration and precise foot placement, which helps retrain your body's spatial awareness.

• Find a straight line on the floor, or create one using tape.
• Stand at one end of the line, with your feet together.
• Place the heel of your right foot directly in front of the toes of your left foot, so they're touching.
• Continue walking forward, placing your left heel directly in front of your right toe with each step.
• Keep your eyes focused ahead, and try to maintain your balance.
• If you lose your balance, simply step off the line, regain your composure, and start again.
• Walk the length of the line (at least 10 steps), then turn around and walk back.
• Repeat 2-3 times.

Reclaim Your Mobility with Tailored Physical Therapy

Targeted physical therapy exercises are an effective, non-invasive way to resolve knee discomfort at its roots. 

While these exercises are useful, having a compassionate specialist thoughtfully prescribe the ideal routines for your lifestyle and abilities proves invaluable.  

At Complete Wellness, our physical therapists create personalized plans including manual therapy and therapeutic exercises as per the needs and requirements of each patient. 

Our holistic treatment can help you with pain reduction, improved mobility, enhanced athletic performance, and sustainable well-being without the need for medication or surgery.

Book an appointment today to get started.

‍

Frequently Asked Questions (FAQs):

1. Should I stretch my knee if it hurts?

Gentle stretching can help alleviate knee pain, but avoid overstretching or pushing through sharp pain. Focus on stretches that target the muscles surrounding the knee, such as the quadriceps and hamstrings.

2. Is resting or walking better with knee pain better?

Both rest and gentle activity like walking can be beneficial for knee pain. Listen to your body and find a balance - rest when pain is severe, but incorporate gentle movement to maintain flexibility and strength.

3. Which exercises should be avoided in knee pain?

Avoid high-impact exercises that put excessive stress on the knees, such as jumping, running, or deep squats. Also, steer clear of exercises that cause sharp pain or exacerbate your symptoms.

4. How long does it take for physical therapy to work on knees?

The duration of physical therapy for knee pain varies depending on the individual and the underlying condition. Some may experience relief within a few weeks, while others may require several months of consistent treatment.

5. Does walking help with knee pain?

Yes, walking can be an effective low-impact exercise for managing knee pain. It helps to maintain joint mobility, improve circulation, and strengthen the muscles that support the knee. Start with short distances and gradually increase as tolerated.