This year’s Superbowl between the New England Patriots and the Seattle Seahawks is this weekend. Seattle has a chance to take home the Superbowl two years in a row!
Knee pain is a common experience in life and in football. From knee arthritis to muscle tears, a knee injury has the ability to make it seemingly impossible to move around. One way to treat knee pain is through Physical Therapy.
Physical Therapy Alleviates Knee Pain
Physical Therapy for the knee is an essential part of the recovery process for knee pain and knee injuries. It helps re-align the body, strengthen the muscles around the knee, increase flexibility, and increase mobility. In some cases, physical therapy has proven just as effective as other orthodox treatments such as surgery.
Some stretches that you can do at home to relieve knee pain include:
- Hamstring Stretch
- First lie down and loop a towel or bed sheet around one of your legs. Pull the leg straight up in the air until you feel a stretch in the back of your leg. Hold it for 20 seconds and then lower your leg. Repeat twice and then switch legs.
2. Calf Stretch
1. Grab a chair, place it in front of you, and hold it with both hands. Place one leg in front of the other and bend it slightly at the knee. Step back with your other leg and straighten it. Press the heel of the back leg toward the floor. You should feel a stretch in your calf muscles. Hold for 20 seconds and repeat twice. Then do the same for the other leg.
Some strengthening exercises that will increase the strength of the muscles around your knee include:
- Straight Leg raise
- Lie down and bend both legs at the knee. Then straighten one leg and lift it slightly into the air. Tighten your thigh muscle and raise your leg higher into the air. Pause for three seconds and then lower your leg to the ground. Repeat this process for 10 repetitions and then change legs. This exercise strengthens the muscle above your knee.
2. Pillow Squeeze
1. This exercise will strengthen the muscles on the insides of your legs. First, place a pillow between your legs. It is best to do this while sitting upright in a chair. Squeeze your knees together, squishing the pillow between them. Hold the squeeze for 5 seconds and then let go. Do two sets of 10 repetitions.
The combination of strengthening and stretching exercises with give the muscles around your knee greater flexibility and strength making it easier to support the knee joint, which will decrease the pain that you feel while being active during the day.
These exercises are just a few examples of how the exercises in knee physical therapy can help alleviate a painful knee condition. In our physical therapy department we combine one on one hands on treatments by our qualified physical therapists with state of the art physical therapy equipment and use specialized physical therapy machinery such as ultrasound and electric stimulation to resolve your knee condition.
Book Appointment at Cross Bay Physical Therapy
Call 718 835-0084 today to speak with our appointment specialists, Dawn, Esther or John and schedule an appointment at Cross Bay Physical Therapy in Howard Beach, Queens and near Lindenwood, Ozone Park, Richmond Hill, and Woodhaven.
By Benjamin Bieber