Top 3 Simple Exercises to help with your Knee Pain no matter what is the cause…
Watch this video that my TOP 3 exercises to relieve your Knee Pain
Of course, there are thousands of exercises that could be put on a topic like this. And depending on what is the real cause of your knee pain, the above exercises may help immediately after a few repetitions or some of them may not help at all. And important to prevail the common saying in the Physiotherapy world, if it hurts to do it, or causes more pain while performing the exercise – just stop and speak to your Physiotherapist to alternate suggestions.

Disclaimer: Prescribing exercises is very much like prescribing medications. Specific exercise and their dosage, frequency, intensity needs to be carefully given and are different for different individuals based on their age, injury, and conditions that we are dealing with. Ideally, exercises need to be prescribed after a though clinical assessment by a Physiotherapist. However, these exercises are just a “best prediction” to help with your knee pain and not an actual prescription after an assessment.
 

Sit to Stand:

Start by scooting close to the front of the chair.  Next, lean forward at your trunk and reach forward with your arms and rise to standing without using your hands to push off from the chair or other object.
Use your arms as a counter-balance by reaching forward when in sitting and lower them as you approach standing.
Suggested Dose: Perform 8-15 Sit to Stands and do this for 2-3 sets
 

Bridging:

While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself and repeat.
Suggested Dose: 12 reps; 5 sec hold at the top and repeat 1-2 sets
 

Clamshells:

While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together.
Do not let your pelvis roll back during the lifting movement.
Suggested Dose: 12 reps; 5 sec hold at the top and repeat 1-2 sets

 
Are you looking for more information and a clinical expert to tell you what is wrong with your knee and the cause of your knee pain? Come in for a Free Screening with one of our Knee Pain Physiotherapists.
 
It will be a 30-minute one-on-one appointment with your Physiotherapist where you will be receiving these things:
 

1. A Diagnosis: Find the root cause of your knee pain so that you can start solving it right away without any further unnecessary delay
2. Forecast: Your Physiotherapist will be able to tell you how long will it take for you to solve your Knee Pain for good so that you can return to things you love doing without having to deal with this nagging problem.
3. Plan of Care: Your Physiotherapist will layout a step-by-step action plan for you of what exactly would you need to do to get back to normal again.

 
All what you need to do is call our Knee Pain Physio Hotline Number: 289-803-8076
 
We look forward to meeting you to help you get back to things you love doing without any limitations.