Best physical therapy for medial-knee pain

As we’ve discussed medial leg pain and its symptoms, we know that seeing a physical therapist is a good option to treat this condition. Here are some additional exercises that the physical therapist may recommend for your medial leg pain. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Seated Knee Extension

Another effective exercise is to strengthen your quadriceps muscles by using only resistance bands with ankle weights. This exercise can be used to strengthen the muscles, improve symptoms such as osteoarthritis and medial meniscal tear, MCL strains, pes anserine bursitis, and MCL sprains.

To perform this technique correctly

  • A chair longer than your leg length is a good choice. Your legs should be free to move around in the air when you sit down on that chair.
  • An ankle-tie can be used to fasten a lightweight, or the resistance band can be tied around your ankle and tied to the leg of the chair.
  • Without lifting your thigh off the chair, slowly extend your injured leg against the resistance of your ankle to complete the exercise.
  • After your affected leg has been straightened, you can hold it in this position for around 1 to 2 seconds. Next, slowly move your leg downwards.
  • Complete 3 sets with 10 repetitions

Resist side-stepping

Your quadriceps muscles and gluteus medius muscle play an important role in supporting your inner knee. The strengthening of this fan-shaped, outside-facing muscle helps with the symptoms associated with medial knee disease. Here’s how you can do this exercise.

  • Make sure your feet are open to the level of your shoulders. Then tie a resistance bracelet around both your ankles.
  • You can slightly bend your knees in front and take a step to the side with your injured foot.
  • Slowly bring your uninvolved side to side until your involved side is at shoulder width.
  • Your upper body shouldn’t lean forward during this exercise.
  • You will need to take 10 steps in each direction. Then, you can go 10 more in the opposite direction.
  • Do 3 sets for each side

Step-Ups

This exercise is very easy to do by simply using any stairstep in your home. These exercises are used for activating your quadriceps muscles, while also reacting to the daily activity of climbing stairs. To perform this exercise, follow the steps above

  • Begin by keeping your face toward the chair. Next, place your foot with knee pain at the bottom step.
  • Slowly move with your uninvolved side and make sure your injured knee doesn’t move towards the inward.
  • After your two feet are on the step, you can reverse the movement by stepping down the first foot uninvolved and then involving the foot again. Make sure that your knee aligns with the ground.
  • Do this 10 times. Repeat it three times daily.

Your physical therapist can demonstrate any exercise to you before you do it. Any slight error in these exercises could cause more harm than good. We can help! Visit the #1 Sorrento Valley Physical Therapy Clinic.

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