Table of Contents:
- Different Types of Knee Pain
- Knee Pain Symptoms Location
- 5 Physiotherapy Exercises for Knee Pain Reduction
If you are experiencing knee pain, it is critical to ascertain if it is acute, subacute, or chronic. This information may aid in the right diagnosis and treatment.
- Acute Pain: Usually, the most serious complication occurs between 1 and 7 days following the injury. You should rest the knee and allow the wounded components to recover during this period before commencing any movements.
- Sub-Acute Pain: This kind of pain happens between two and six weeks following an accident. This is an excellent moment to begin moderate motions around the knee to assist in regaining mobility.
- Chronic Knee Pain: Pain persists for more than eight to twelve weeks. A healthcare practitioner should check chronic knee pain.
The location of your knee discomfort may assist in determining which tissues are involved and ensure that you get the correct therapy. Always see your physician, physiotherapist, or another healthcare practitioner if problems persist for longer than a few weeks.
- Pain in the Front of the Knee: If you are experiencing pain in the front of the knee, there may be an issue with the tracking and position of the kneecap, which is sometimes referred to as patellofemoral stress syndrome (PFSS). The kneecap and the tendon connecting it to the shin may become inflamed and uncomfortable. Typically, pain in this area restricts one’s ability to kneel, climb or descend stairs, or run and leap.
- Inside Knee Pain: If you are experiencing discomfort on the inside of the knee, you have probably injured the medial meniscus or medial collateral ligament. These structures are often damaged during sports as the foot is placed and the torso turns over the knee. Inside the knee, the medial meniscus acts as a shock absorber. It is sometimes subjected to wear and strain or arthritis and might be harmed without a particular injury.
- Outside of the Knee Pain: Pain on the outside of your knee might be caused by an injury to various structures. A ligament exists there that might be damaged during sports exercise. Additionally, pain in this area might be induced by iliotibial band (ITB) tension. The ITB is a substantial band of tissue that spans from the outside of the hip to the front of the knee. The ITB might rub unnaturally on the knee when it crosses, resulting in a burning sensation. Additionally, one of the three hamstring tendons is located on the outside of the knee. Strain to this tendon might contribute to knee discomfort.
- Back of the Knee Pain: Pain at the back of the knee is uncommon. A hamstring tendon connects here, and discomfort is often the result of a hamstring strain. Baker’s cyst is an abnormal enlargement of the knee joint that takes up space behind the knee and produces discomfort when the knee is bent excessively.
- Straight Leg Raises
A straight leg raises quadriceps strength, which may help maintain knee health, even if you have knee discomfort. Lie on your back on the floor on an exercise mat. Bend one knee and maintain contact with the floor with the same foot. Straighten the opposite leg and raise it to the height of the bent knee. Your physical therapist may advise you to do numerous repetitions on each leg.
- The Bridge
While lying on the floor, bend both knees and maintain a hip-width distance between feet. The Gluteus maximus should be engaged to elevate your hips as high as possible, forming a bridge. You’ll feel your hamstrings and glutes working throughout this exercise.
- Prone Straight Leg Raises
Now, roll onto your stomach, keeping your legs straight. Squeeze your glutes and raise one leg toward the ceiling, holding for 3–5 seconds. Perform about ten repetitions on each side and then switch sides, or as many as advised.
- Squats against the wall
This exercise may be performed with or without an exercise ball. Your physiotherapist may demonstrate how to perform it, making it simpler for you to practice it at home. Stand against a wall and feet about shoulder-width apart. Slowly bend your knees, pressing your whole back towards the wall until your items parallel the floor. Hold for 5–10 seconds, then gently return to standing-against-the-wall posture using your glute muscles.
- Step Ups
Maintain a straight posture on the lowest step of a staircase or step bench at the suggested height by your physiotherapist. Tighten your abs, align your pelvis, bend one knee, gently drop your opposing toes to the floor, and return to the step’s standing position.
An Observation From Fraserlife
The knee is a significant joint in the body involved in walking, stair climbing, and rising from a sitting posture. Knee pain may preclude one or more of these activities. By collaborating with one of our physiotherapists and maintaining a flexible and robust knee joint, you may prevent knee discomfort and retain your mobility.