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Knee Pain relief exercises help video

  • Injuries
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This is an instructional video to correctly demonstrate Knee Pain relief exercises help video

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This video’s aim is to help you if you are suffering with Knee Pain
  2. There are many reasons why you may experience knee pain.
  3. It may come on over time, or be due to an accident or direct injury.
  4. Within your knee joint: There are three main bones, the femur (thigh bone), the tibia (your shin bone) and the patella (your knee cap).
  5. There are also ligaments (which help to stabilise the joint),
  6. Tendons (which connects the muscles to the bone),
  7. Cartilage (which acts like a shock absorber),
  8. Bursa (which is a small fluid filled sac which helps to prevent friction within the knee).
  9. Any of these structures can be injured causing pain in your knee.
  10. The symptoms can be any of these:
  11. Pain in and around the knee joint (can be anywhere, sides, back or front)
  12. Swelling around the knee (if swells instantly then unlikely to be cartilage)
  13. Heat (indicates inflammation)
  14. Bruising (can be muscle of ligament injury)
  15. Reduced range of movement of the knee is common with most injuries of the knee
  16. Discomfort going up or down stairs, or when squatting or twisting is common
  17. Clicking can be either cartilage or the knee cap mal-tracking
  18. Locking may indicate cartilage damage
  19. Giving way can happen if the pain is high but can also be caused by something like an anterior cruciate ligament (ACL) rupture.
  20. However these will depend on exactly what you have injured.
  21. Due to the complex nature of the knee you should have it diagnosed by your GP or physiotherapist.
  22. Occasionally further investigations such as an x-ray or an MRI scan is needed to correctly diagnose the problem.
  23. How can you help yourself?
  24. If you have sustained an acute injury to your knee you can follow the PRICE guidelines:
  25. Protect the knee with a support
  26. Rest the knee, i.e. do not continue to play sport on it, consider use of crutches if too painful to walk
  27. Ice the knee. Apply ice for no longer than 15 minutes at a time and always wrap the ice in a towel to avoid damage to the skin
  28. Compression of the area will help to limit swelling. This should not stop blood flow. Tubi-grip can help
  29. Elevate the whole leg to help limit swelling
  30. If the pain in your knee is too severe to walk on, or you have severe pain over a bone or you suspect a fracture you must go to A&E.
  31. After 48-72 hours you need to gradually get your mobility back
  32. A physiotherapist can guide you through these exercises and can help to put a tailored exercise program together for you
  33. Firstly you need to get the knee joint moving:
  34. Knee Flexion in a chair:
  35. Whilst sitting on a chair, try sliding your heel back so that your knee is bent.
  36. When it is as far back as you can tolerate
  37. Hold for 5 seconds and slowly release. Repeat 5 times
  38. Repeat with other leg if required. Repeat this exercise little and often.
  39. Knee Extension in a chair:
  40. Put your foot up on a stool sitting in a chair.
  41. Allow your knee to hang in a straight position and apply downward pressure on your knee to give extra stretch.
  42. Hold for 10 secs and repeat twice
  43. Repeat for the opposite leg if required and repeat this exercise little and often.
  44. The next aim is to stretch the muscles around the knee joint as these can get tight.
  45. Quads Stretch
  46. In standing lift your right heel up towards your bottom
  47. Keeping your knees together and your upper leg and body vertical.
  48. Now pull your heel as close to your bottom as possible and hold the stretch for 30secs.
  49. If you can’t reach then use a towel looped around your ankle to pull it up.
  50. Swap and repeat for the left leg. Repeat 3 times a day
  51. In the early stages the knee joint bending may be more of limiting factor than the muscle
  52. But the aim is to feel this stretch in the thigh muscle.
  53. Hamstring stretch:
  54. Lie on your back, Lift your right leg up of the ground keeping your knee straight.
  55. Now reach and hold your leg with both hands and pull it as far up as you can while maintaining a straight knee.
  56. Hold for 30 secs then repeat with the left leg if needed.
  57. If you can’t reach with your hands use a towel and loop it behind the leg. Repeat 3 times a day.
  58. Calf stretch (Gastrocnemius)
  59. To stretch the right leg
  60. Take a long stride forwards with your left leg, keep both of your feet pointing forwards. Now while keeping your back knee straight and your back heel in contact with the floor start to bend your front knee and lean your body forwards until you feel a stretch in your back leg’s calf.
  61. Hold for 30 secs and then repeat for the other leg if needed
  62. If you get worsening symptoms or are unsure, then initially reduce the push into the discomfort and if this isn’t enough then stop altogether and consult your Physiotherapist
  63. After several days you should hopefully notice increased flexibility and possibly reduced pain generally.
  64. When things are improving you can start some light strengthening exercises
  65. You should always be pain free during this exercise and should start with body weight only.
  66. Straight leg raise:
  67. In either long sitting or lying down, squeeze your knee straight and pull your toes up towards you.
  68. Now maintain a straight knee, lift your leg off the ground about 30cm and hold for 5 secs then slowly lower back to the start position. Repeat 5 times and swap legs if required.
  69. Inner range quads:
  70. In either long sitting or lying down with a pillow or rolled up towel under your knee
  71. Slowly lift your heel up off the ground and get the knee as straight as possible.
  72. Hold for 5 secs and then slowly lower back down to the start position. Repeat 5 times and swap legs if required.
  73. Static quads into full extension:
  74. In long sitting or lying, prop a rolled up towel or pillow under your heel.
  75. Now squeeze your knee as straight down as possible,
  76. Hold for 20 secs and relax.
  77. Repeat 2 times and swap legs if required.
  78. These exercises are early rehab and you need to progress beyond these as you are able to for example squats, lunges, calf raises and much more.
  79. Remember injuries take time to recover and do so gradually so be patient there are no miracle cures.
  80. Physiotherapists are trained to treat Knee pain. They use evidence based techniques such as deep tissue friction massage, ultrasound, acupuncture and an exercise program which can help to settle symptoms and aid the healing process.

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).