Experiencing weakness, pain or other symptoms around your knees can be concerning. When you’re experiencing knee dysfunction, finding a fast-acting, effective solution is likely a top priority. Physical therapy can offer effective treatment options for improving your condition. Exercises tend to play a central role in physical therapy. Whether your symptoms are due to an injury or a chronic condition, physical therapy exercises can help you experience lasting relief.
Exercise can help address a range of knee conditions, from osteoarthritis to meniscus injuries. Research shows that exercise training can reduce inflammation, improve strength and delay tissue degeneration in people with knee osteoarthritis. A physical therapist can show you the best exercises for your condition and ensure that you’re performing them correctly.
5 great physical therapy exercises to strengthen your knees
Quad sets — The quadriceps muscles are the extensor muscles of the knee. This muscle group empowers your leg to extend, facilitating motions like kicking and walking. The quadriceps, located around the front part of your thigh, work together with the hamstrings located around the back part of your thigh. The quadriceps allow your leg to extend, and the hamstrings allow your leg to bend back inward. By strengthening your quadriceps, you can improve overall knee function and provide more support to your knee joint. Quad sets are one good way to build strength. To do quad sets, sit on the floor and extend your legs out in front of you. Engage your quads, pressing your thighs and the backs of your knees down toward the floor. Hold for around five seconds before releasing.
Hamstring curls — Hamstring curls are another great exercise for improving knee strength and stability. With this exercise, you can enhance your knee function and reduce strain on your knee joint. If you’re experiencing tension or discomfort around your knee joint, hamstring curls may be highly beneficial. To do this exercise, start by standing up with your hands on a chair or wall for balance. Keeping one foot planted, bend the other knee so that your foot moves back and upward. Try to bring your raised foot to your glutes. You should feel a stretch throughout your upper leg. Hold this position for a few seconds; then release. For best results, you can alternate legs with each repetition.
Leg raises — If your knee mobility is restricted, you may not be able to engage in exercises that involve fully bending your knee. While your physical therapist works with you to improve your range of motion, other exercises can help you build strength in your knee without bending it. One of the best exercises in this situation is straight leg raises. You can start this exercise by lying on your back and extending your affected leg. Bend the other leg, keeping your foot planted. Next, raise the affected leg while keeping it straight. Try to raise this leg to the height of the bent knee and keep it suspended for around 10 seconds. Slowly lower your leg after, rest for a few seconds, and then repeat. Doing this exercise can help strengthen the muscles around your leg, preparing you for more advanced exercises.
Wall sits — Wall sits can help you strengthen your knees and build endurance. If you’re a running athlete, wall sits might make a great addition to your training regimen. While the benefits may be especially appealing to athletes, wall sits can be helpful for anyone looking to build strength around the knees. To do wall sits, stand with your back against a wall. Slowly slide down the wall, bending your knees as you lower. Slide down until your knees are bent at a 90-degree angle, as if you are sitting up straight in a chair. Try to hold this position for up to 30 seconds; then raise back up to the starting position.
Clamshells — Clamshells work to strengthen the glutes and hip muscles. Strengthening these areas can be key to improving knee function and overall physical performance. You can start doing clamshells by lying on your side. Extend your legs in front of you; then bend your knees. Keep your feet together. With your feet still touching, raise your top knee to open your legs like a clamshell. You should feel this motion stretch and engage your hips. After holding the open position for a few seconds, you can lower back down and switch sides.
Build strength in your knees at KC Rehab
Are you ready to take the next step in your wellness journey? KC Rehab can help. Your physical therapist can work with you to develop an exercise routine that fits your needs and goals. In addition to exercise, we offer a range of other treatments and specialty services designed to help you recover and stay fit.
Contact our team today for more information about how we treat knee conditions or to schedule an initial appointment.
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