Knee pain is one of the most common complaints that affects people of all ages, whether caused by injury, overuse, or underlying conditions. Physiotherapy plays a crucial role in not only relieving knee pain but also improving mobility, strength, and overall function. In this guide, we’ll explore how physiotherapy can help alleviate knee pain, the benefits of early intervention, and key exercises to aid your recovery.
What Causes Knee Pain?
Knee pain can arise from, or be predisposed due to various conditions, including:
- Ligament injuries (such as ACL or MCL tears)
- Tendinopathy (pain of the knee tendon)
- Meniscus tears
- Osteoarthritis (degenerative joint disease)
- Patellofemoral pain syndrome (pain not associated with a particular structure)
Understanding your contributing factors for knee pain is crucial for developing an effective treatment plan through physiotherapy.
How Physiotherapy Helps with Knee Pain
Physiotherapy focuses on restoring mobility, strength, and stability, allowing you to return to function and prevent future injuries. Your physiotherapist will assess your knee, identify any dysfunctions, and create a tailored treatment plan.
Key benefits of physiotherapy for knee pain include:
- Pain Relief: Physiotherapy techniques such as targeted exercises and activity modification help reduce pain.
- Restored Mobility: Stretches and deep resistance training helps increase the knee’s range of motion.
- Improved Strength: Strengthening exercises, particularly for the quadriceps, hamstrings, and calves, provide stability and support for the knee joint.
- Enhanced Balance and Coordination: Neuromuscular re-education helps with movement control and coordination, essential for knee stability.
- Preventing Re-injury: A well-designed physiotherapy intervention can address relevant intrinsic and extrinsic risk factors, reducing the risk of future injuries.
Top Physiotherapy Exercises for Knee Pain
Performing the right exercises consistently is vital for supporting recovery. However, it must be catered to the individual. Below are three physiotherapy-approved example exercises for knee pain relief and strengthening:
1. 2-1 Leg Extensions
Perform a regular concentric (Shortening) phase of the exercise, and then do the eccentric (Relaxing) phase with one leg. Alternate which leg is performing the eccentric.
2. Single-Leg RDL’s
These can be done with bodyweight-only or with added weight. Perform a romanian deadlift (RDL) but on one leg only. Hinge your other leg together with your torso. You may use a dowel, rack, or wall to help you balance with the other leg.
3. 2-1 Hamstring Curls
These can be performed in a seated or laying hamstring machine. Perform a regular concentric (Shortening) phase of the exercise, and then do the eccentric (Relaxing) phase with one leg. Alternate which leg is performing the eccentric.
Why Early Physiotherapy is Key to Recovery
When knee pain is addressed early with physiotherapy, the chances of complete recovery and long-term improvement are significantly higher. Waiting too long to seek treatment can lead to complications like muscle weakness, joint stiffness, and chronic pain. Early physiotherapy is the path of least resistance to help you get back on track.
Can Physiotherapy for Knee Pain Be Done Online?
Absolutely! Thanks to telehealth, you can now receive expert physiotherapy guidance online. Research has shown that virtual physiotherapy is highly effective in diagnosing and treating knee pain. At Sports Physio Online, we offer virtual consultations, assessments, and tailored exercise programs, helping you recover from the comfort of your home. Click here to learn more about our process.
When to See a Physiotherapist for Knee Pain
If your knee pain persists beyond a few days, affects your ability to walk, or is associated with swelling or instability, it’s time to consult a physiotherapist. Early intervention can prevent more severe complications and help you return to pain-free movement more quickly.
Conclusion: Take the First Step Towards Knee Pain Relief Today
Physiotherapy is a safe, effective, and non-invasive treatment option for knee pain. Whether you’re recovering from an injury or managing a chronic condition, physiotherapy can help you regain strength, improve mobility, and get back to doing what you love. Book an online consultation with Sports Physio Online today to start your personalized recovery journey.