Physical Therapy (PT) Exercises for Knee Pain
Knee Flexion (Using Resistance Band)
Lie on the floor in the unresisting position with one end of the set tied around one articulatio talocruralis and the other end tied to something solid present close to the base . The band should be stretched when the knee joint is unbowed . deform the stifle so that the heel is get towards the cheek as much as possible . contain it for a few seconds . easy straighten out the genu back again . do 10 - 15 repetitions and repeat this 2 - 3 times .
This exercise helps in strengthening hamstrings ( muscles on the back of the thigh ) muscles .
Knee Extension
First sit on a chair with the back straightaway . attach one closing of the banding around the ankle joint and the other end around one of the chair leg . The ring should be stretched when the knee is dented at 90 degrees . Straighten the knee as much as possible and hold this situation for few seconds . easy turn the knee and retrovert the foot back to the storey . Perform 10 - 15 repetitions and repeat this 2 - 3 times .
This utilisation helps in strengthening quadriceps muscles .
Calf Raise
tolerate with the feet shoulder width asunder . rise yourself up on to the toes while keep the knee directly . Hold for a few seconds then slowly depleted the heel back to the floor . do 10 - 15 repeating and retell this 2 - 3 time . Advance form of this exercise can be done by performing on one leg only .
This example supporter in strengthening the gastrocnemius muscle muscle .
Squats
Stand with the feet shoulder width asunder and keep the back straight . Bend at the human knee as if stress to sit on a chair . Keep the back flat and make certain the stifle do n’t move past the toes . Perform 10 - 15 repetition and repeat this 2 - 3 time .
This drill helps in strengthening all the master sinew groups of the legs and tooshie .
