Quick fix knee rehabilitation

By Nicole Harran

Everyone has experienced some type of knee pain or niggle in the knee during their life time. Sometimes it can be serious and other times a little strengthening and stretching of the right muscles can alleviate majority of the pain.

*Not all knee pain is the same. These recommendations should only be used as guidelines and if they make the knee worse, please do not hesitate to come in for a proper assessment and let us help you.

Strengthening exercises:

– These exercises will aim at strengthening the quadriceps muscles (front of the thigh). As these muscles get stronger it takes the pressure off the knee joint and makes the muscles work instead of the joint.

Leg raises

Either sitting as in the picture, against the wall or if this is too challenging- lying on your back. One leg bent and one leg straight. Squeezing the front of the straight leg, lift it up and down keeping the knee locked. Do this without touching the heel 10 times for 3 rounds each leg.

Wall squats

Starting facing the wall, with your feet about shoulder width apart and your toes facing slightly outwards. Hands above your head and placed on the wall. Starting with your toes around 20 cm away from the wall and as the exercise gets easier walk your toes closer to the wall until eventually the toes are touching the wall. In this position, squatting down, pushing you bum back, keep the core tight and knees pointed out towards the baby toes. Keep the weight pushing through the heels.

Wall sit

Starting with your back against the wall, legs out in front of you and core tight. As you lower your bum towards the floor, make sure your knees are at a 90 degree angle and try get the hips to a 90 degree angle. Hold that angle for 30 seconds to 1 minute or until failure. Keep pushing your weight through the heels at all times.

Hip lifts

Laying on your back, knees bent and arms at your sides. Engaging the core before moving by rolling the lower back into the floor. Keep this core position and roll the spine up off the floor (like peeling a sticker off a surface). Roll the spine back down on to the floor in the same manner.

Stretching:

-Stretching the quads is a vital aspect when trying to resolve knee pain. When the quads become too tight, they can pull on the patella (knee cap), which may cause pain or pull over the patella, pushing it into the knee joint causing pain and discomfort.

Quadriceps stretch

Start by lying on your stomach with both legs straight. Using one hand, grab the ankle on the same side of the body (as shown above). Slowly pull the heel towards your glutes as can be tolerated (7/10 pain wise). Pull and hold for around 30 seconds and then release. Repeat 3 to 4 times per side.

Hip flexor stretch

Start by kneeling on the floor, bring one leg in front of you as if in a “lunge position“. Placing a small towel under the knee on the ground might help for comfort (as shown above), pull the ankle of the knee on the floor towards your glutes (stretch should be felt down the front of the leg). As the pain permits- push the hips forward for a deeper stretch.

Glute stretch

Laying on your back, place one ankle over the opposite knee (as shown above). Grab through the gap of your legs and around the other side to grab hold of the back of the leg. Pull the leg in towards the chest – stretch should be felt in the top of your leg into the glute. Hold for 30 seconds and repeat 4 times per side.

If you are struggling with any chronic knee pain or pain that does not subside with these exercises, please contact us to help sort your knees out before it is too late!