5 physical therapy exercises designed to build support around the knee

Knee pain can affect almost every area of your life, from intensive exercise to simply getting out of a chair. Nearly a quarter of adults experience knee pain, and it accounts for almost 4 million primary care visits every year.

For common injuries like knee pain, preventing future damage is an important part of the treatment process. By strengthening and building support around the knee, you can reduce your likelihood of reinjuring the same joint. Read on to discover the physical therapy exercises that can help strengthen and stabilize your knee, plus some common causes of knee pain.

Physical therapy exercises for knee support

If a knee injury is making it more challenging for you to move with ease and confidence, or if you’re worried about reinjuring yourself due to muscle weakness, physical therapy exercises may be the support you need. Here are five common physical therapy exercises that can help build support for your knees:

• Leg lifts — Lie down on the floor with your back flat. Keep your left leg straight and bend your right leg slightly at the knee, bringing your foot closer to your body. Tighten your abdominal muscles and slowly lift the left leg without bending the knee. Point your toes toward the ceiling and raise your leg until it’s about 12 inches off the floor. Hold the left leg up for five seconds; then slowly lower the leg back down to the floor. Repeat two more times with the same leg; then switch sides and repeat.
• Standing hamstring curls — Stand straight with your knees only 1-2 inches apart. Slowly bend one leg at the knee to a 90-degree angle behind your body, lifting your heel off the floor but keeping your thighs aligned. Hold the bent leg position for five seconds, and then slowly lower it to the floor. Repeat two more times on the same leg; then switch sides and repeat. 
• Leg extension — Sit upright on a chair or bench and tighten your thigh muscles. Slowly raise one leg as high as you comfortably can, keeping the knee as straight as possible. Squeeze your thigh muscles and hold the position for five seconds before slowly lowering your foot to the floor. Repeat two more times on the same leg; then switch sides and repeat.
• Step exercises — Step up with your right foot onto a large, sturdy stool or exercise platform no higher than 6 inches. Your left foot should follow behind, but it should hang behind the stool, not on it. Keep your body weight on your right foot and hold for five seconds. Slowly lower first the left foot, and then the right foot. Switch legs and step up with your left foot first for the second rep. Do five reps for each foot.
• Single-leg dip — For this exercise, use a chair on one side for balance. While standing, place your left hand on the back of the chair and lift your right leg about 12 inches from the floor. Slowly bend your left knee a few inches, pushing your weight into the heel of your left leg. Hold for three to five seconds and slowly straighten. Repeat two more times on the same leg; then switch sides and repeat. 

Depending on the severity of your injury, your physical therapist may recommend some of these techniques for you. However, they’ll want to evaluate your condition and develop a specific treatment plan designed to fit your needs.

Common causes of knee pain

Because knee pain is so common, it can be difficult to know what exactly caused your pain. However, there are a number of injuries and conditions that may have triggered it. Here are some of the most common issues that may have contributed to your knee pain. 

• Injury — A number of different sports injuries or injuries due to an accident can affect your knees. These include things such as:
• ACL tears
• Fractures
• Meniscus tears
• Iliotibial band injuries

These types of injuries often occur due to sudden movements in the knee area during physical activity, such as running, jumping or other fast movements.

• Tendinitis — Repetitive movements can cause stress to your joints and can eventually cause inflammation in the tendons and other tissue. This inflammation may damage your knee and cause discomfort, immobility, weakness and pain.
• Arthritis — Inflammation in your joints can also be caused by arthritis. This is a condition that can develop over time and causes stiffness, pain and inflammation in various joints, including the knee joints. It may be because of an inflammatory disease such as rheumatoid arthritis, or it can simply be due to degenerative wear and tear over time.

No matter what caused your knee injury, physical therapy can help. Our experts at REPAIR SI are highly trained in a variety of treatment methods to target your knee pain and help you regain mobility, strength and stability. If you’re ready to start treating your knee pain, contact our team today for more information or to schedule an initial appointment.