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Simple Home Exercises to Alleviate Knee Pain
Experiencing knee pain can significantly hinder everyday activities and diminish quality of life. A physical therapy expert has recently highlighted two straightforward exercises that can be easily performed at home to not only relieve existing knee discomfort but also prevent future aggravation. These simple movements, demonstrated by a Doctor of Physical Therapy, aim to reduce strain on the knee joint and promote recovery, offering accessible relief for those suffering from knee issues.
Understanding Knee Pain Relief
Dr. Lisa, a physical therapist, utilized social media to share an instructional video detailing these beneficial exercises for knee pain. In her video introduction, Dr. Lisa explains, “If you are experiencing pain under or around your kneecap, these two movement patterns will help alleviate that discomfort.”
She elaborated on the exercises’ purpose, stating, “With these movements, our goal is to address the pressure on the front part of the knee. By reducing this pressure, we can effectively lessen the pain you’re feeling.” Dr. Lisa emphasized the importance of listening to your body and modifying exercises if any pain arises during execution, a crucial point reiterated in her video’s description.
Exercise 1: Single-Leg Squat Technique
Introducing the first exercise, Dr. Lisa explained, “The first movement pattern is the single-leg squat.” She cautioned against a frequent error among individuals with knee pain, where the squat is improperly executed. “Often, when someone has knee pain, their single leg squat involves simply bending the knee forward without properly engaging their posterior chain.”
To maximize the advantages of this exercise, she provided precise instructions: “When performing a single leg squat, ensure that you are engaging your gluteus maximus and moving your hips back, as if you are about to sit down in a chair, and then return to a standing position.”
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For beginners or those needing support, she suggested a modification: “You can begin with an assisted single leg squat by placing the heel of your front leg lightly on the ground for support as you lower and rise. Place your hand on your glute to ensure you are correctly moving your hips backward.”
Exercise 2: Mastering the Hip Hinge Movement
Moving on to the second exercise, she introduced it as, “The second movement pattern is a hip hinge.” Dr. Lisa indicated her preference for using a stick to enhance gluteus maximus activation during this movement.
To perform the hip hinge correctly, Lisa instructed, “All we need to do is position the stick behind us. This could be a broom handle, golf club, cane, or any similar household item available.”
She highlighted the significance of maintaining contact with the stick at three specific points throughout the exercise: “Throughout this movement, ensure you maintain contact at these three points: your head, your mid-back, and your tailbone or sacrum.”
After establishing the correct stick placement, she continued, “From this position, focus on moving your hips back as you initiate the hip hinge.”
Demonstrating the movement, she advised, “Confirm that all three points of contact remain against the stick or broom as you hinge, and then return to an upright posture. This technique is an excellent method to verify if you are performing your hip hinge accurately, rather than simply bending forward at your waist.”
The National Health Service (NHS) indicates that most knee pain typically resolves within a few days with adequate rest. However, should knee pain persist for several weeks, seeking advice from a general practitioner (GP) is recommended.