To Make Your Knees Feel Great
Exercise Essential 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles. The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2.Getyourkneecapmoving –Freelymovingpatellas(kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day.
4. Go walking – Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower legs. Try to get out and consistently walk 20- 30 minutes a day. Start with a time that you can tolerate and never push through pain. 5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in
the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures.
We’d like you to meet Kellie Watson!
SINGLE KNEE TO CHEST Stretches Knees
Kellie is one of our awesome Techs at the Post Falls clinic. She has worked for Pinnacle for almost one year and has learned a lot about physical therapy. Kellie splits her time between Pinnacle and a Pediatric Occupational Therapy clinic in Coeur d’ Alene. She plans to attend Occupational Therapy school
While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 30 seconds. Repeat 6 times.
next fall to receive her MOT. Kellie is a great teammember here at Pinnacle and we are lucky to have her! Say hello to Kellie next time you come visit us. Free Pain Screwww.pinnaclephysicaltherapy.org
Made with FlippingBook flipbook maker