Exercises for Pain at the front of my Knee Pain
This it the first blog in our Knee Pain Blog Series. We will be sharing lots of hints/tips and self help exercises for those suffering with knee pain every week.
Alot of our knee pain patients have been told “it is wear and tear and nothing can be done!” This is wrong most of the time as during our detailed physiotherapy assessments we find alot of these patients have not got wear and tear they have pain at the front of their knee due to certain muscles being weak and certain muscles being tight. These patients do get better with physiotherapy and exercises.
In this article we have some advice, exercises and stretches which are good for those suffering with Patellofemoral pain syndrome (knee pain). Runners, cyclists, sailors, ramblers, gardeners and people taking up new sports and activities plus many more suffer from this problem. Most people with this problem have some pain when walking up and/or down stairs.
Knee pain can have many root causes, such as cartilage tears, osteoarthritis, tendon and ligament sprains. Below are some exercises which will help with knee pain due to muscle imbalance which then leads pain at the front of your knee around your knee cap (Patella).
Here is a testimonial from one of our patients who had knee pain:
“I would like to thank Physio-logical for the excellent treatment I received on my knee. I had trouble even getting up stairs but after a few weeks it was on the mend. I would definitely recommend Physio-logical”. Mr P
Hands on physiotherapy treatments including; sports massage, mobilisation, taping, balance (proprioceptive) re-education, combined with stretching and strengthening exercises is an effective treatment for patellofemoral knee pain.
Please be aware of your body and take advice from your GP before exercising or email us at firstname.lastname@example.org for advice and guidance.
All of these exercises should be pain free.
The ITB (ilio-tibial band) / TFL (tensor fasciae latae) stretch is good for lengthening the tight muscle (TFL) which runs from outer hip into the ITB. The ITB is a tough, broad band structure so some people say you can’t increase it’s length. Although stretches do seem to work as you are stretching the TFL that joins with the ITB.
This exercise helps strengthen the weaker inner thigh muscle to improve the muscle imbalance.
Side Leg Raises
This exercise helps strengthen the gluteal muscles to improve the muscle imbalance around the knee
Check back each week for our next knee pain blog, if you would like us to share some information about a particular knee complaint then please do email us via email@example.com