Our expert clinicians can treat most knee problems. Physical therapy may be able to help if you or someone you care about is experiencing knee pain. We have provided additional information on knee conditions and what to do if your knees hurt. Additionally, we have included some clinical research that may help you make informed decisions.
Three exercises to stabilize the knee
You can increase the strength of the muscles controlling the thighs (i.e. Stabilizing the knee joint can be achieved by strengthening your hip muscles. These are three exercises that may help. Before you begin this exercise or any other, consult your physiotherapist.
The Bridge
- Place your hands on the ground and place your knees on your back.
- Gently squeeze your buttock muscles, and then lift your hips off the floor approximately 6-8 inches. Do not arch your lower back.
- For 5 seconds, hold the position
- Repeat the process 10 times
- Do 2-3 sets
The Clamshell Exercise
- Place your knees bent at 45 degrees on your side.
- Keep your heels together and lift your top knee towards the ceiling.
- For 5 seconds, hold the position
- Repeat the process 10 times
- Do 2-3 sets
Hip Abduction
- Place your top leg straight and your bottom slightly bent on the side.
- Elevate top leg toward ceiling 6-8 inches
- For 5 seconds, hold the position
- Repeat the process 10 times
- Do 2-3 sets
Reference Articles from the Video
Effectiveness of therapeutic physical exercise in the treatment ofpatellofemoral pain syndrome: a systematic review
Effect of Early Surgery vs Physiotherapy on Knee Function Among Patients With Nonobstructive Meniscal Tears
Exercise for osteoarthritis of the knee: a Cochrane systematic review | British Journal of Sports Medicine