Knee pain negatively impacts the quality of life of millions of people every day. At Triumph Physical Therapy and Wellness Center near Dallas, Texas, we can help. Our team of caring and compassionate wellness professionals works together to help with scientific evidence-based knee pain therapy approaches. One of the best ways to both prevent knee injury and reduce knee pain after an injury is to strengthen the muscles around the knee.
Here are three simple exercises you can do at home to address knee pain.
1. Bridges
Lie on your back on a firm, flat surface. Bend both of your knees, pulling them towards your glutes so that your feet are flat on the floor. Make sure your knees, feet, and hips, are in line with each other. Then, with your arms down by your side, tighten your glutes and lift your hips as high as possible without causing pain, creating a diagonal “bridge” with your body. Slowly lower your hips and reset. Repeat this exercise as long as feels comfortable.
 
2. Straight Leg Raises
Lie on your back on a firm, flat surface. Bend one knee, pulling it towards your glutes so that your foot stays flat on the floor. Keeping the opposite leg straight, slowly raise it to the level of your bent knee. Pause and flex the raised foot for an added stretch, and then gently lower. Repeat this exercises several times, alternating legs every few reps.
3. Step Ups
Using an exercise step or the lowest step on a staircase, begin by standing with both feet on the step. Slowly lower one of your legs off of the step while bending the opposite knee. Once your foot touches the ground, slowly push back to a standing position and let both feet rest on the step. Repeat this exercise several times, alternating legs every few reps.
If you’re struggling with knee pain, we encourage you to schedule a consultation with one of our expert, Dallas area physical therapists.
We will discuss your concerns, review your medical history, perform a physical evaluation, and work with you to create a customized wellness plan to help you live a more active, full life.
