Treating the whole body, not just the hole in the body.
Often when a patient is experiencing knee pain, it’s because of issues (compensations, muscle weakness/tightness) in other areas. It’s important to look at the low back, hips/glutes, and ankles too. Here are 3 exercises that address the whole body.
* These exercises are not meant to diagnose or treat. It is always best to see at PT for customized care! While you may do these exercises in your therapy session, a PT will help ensure you are doing them correctly and will make adjustments based on your body and your progress.
- Lay on your side with your hand on your hip and knees bent towards chest
- Slowly lift knee up – keeping feet together – without rolling you back up. Apply pressure with the hand on your hip to ensure no compensation comes from the back. The work needs to be in the butt!
- Sit on flat surface with leg out in front of you.
- Without moving the knee join, contract & engage your quad muscle which when done correctly will slide the knee cap up towards you.
- Sit in chair with legs out in front of heels planted and toes up, hands on your thigh
- Slowly rotate feet out and in with no knee or hip movement. You should feel this engage the muscle on your shin. (also great for plantar fasciitis.