Knee Pain Relief | Knee pain ranks at the top of the list for orthopedic complaints for which many people seek relief. This includes pain that radiates in the knee cap area, especially when bending, running, climbing stairs or walking. This pain can bring dramatic changes to life. It can restrict daily activities and make it challenging to perform the necessary task or work-related activities. Knee pain relief is available, usually without the need for surgery.
Here are a few exercises that may help reduce pain in the knee area.
- Bridging – lay on the floor on your back and bend the knees. Plant the feet flat on the floor with a pillow beneath the head. Align hips with knees and feet with arms relaxed by your side. Tighten the buttock muscles and raise hips upward. Lift as high as possible without inflicting pain or pressure to thee back. Return to starting position and repeat for 3 sets. Perform this movement two or three times weekly for knee pain relief.
- Leg Raise – Lay on the floor on your side with a pillow beneath the neck. Bend one knee upward toward your chest with foot lying flat on its side. Tuck the hand on the side of which you’re lying underneath the pillow. Slowly raise the top leg into the air with toes pointed upward. Pause leg while in the air and slowly lower it to starting position. Repeat this ten times per leg in sets of three. This exercise should be done two times per week.
- Clamshells – Lay down on one side with a pillow supporting the neck. Keep the back straight and pull knees toward the chest. Place one foot on top of the other and lift the top knee in an upward motion. Keep hips straight and don’t roll forward or backward while lifting the leg. Pause for a moment and slowly bring knee back to starting position. Complete 10 reps in three sets daily. Incorporate this exercise into the routine up to three times per week to help provide knee pain relief.
At Atlantic Coast Physical Medicine, we take an integrative approach to treat a wide range of issues, including knee pain. We specialize in developing personalized treatment plans and delivering lasting relief by treating the root cause of your issues and chronic pain. Our team of board-certified nurse practitioners, physical therapy technicians, aestheticians, and chiropractors offer patients comprehensive types of treatment with two convenient locations in Mount Pleasant and Summerville, South Carolina. Schedule a complimentary consultation to discuss how we can help you get rid of joint pain and resume an active life.