Physiotherapy for knee pain is an effective way to cure arthritis of the knee. Yes, exercise should and should still be a part of your lifestyle if you have arthritis of the knees. The trick is to know which physiotherapy exercises for knee pain to undertake and how to execute them correctly. Long-term activity is generally safe for persons with knee discomfort.

Furthermore, when done correctly, the right exercise might also help to reduce arthritis discomfort. This can help you do everyday physical tasks better.

Exercise may seem paradoxical in reducing knee discomfort, so it’s important to understand how it works.

Physiotherapy exercise for knee pain helps in:

  • Lowering blood sugar
  • Improving articular cartilage tolerance
  • Strengthening muscles 
  • Hormonal balance.

Muscle strength is also improved by exercise. Muscles that are stronger can carry your body weight more efficiently, reducing some of the strain on your joints.

However, practicing the “wrong” exercise or utilizing poor technique might aggravate joint discomfort or cause inflammation.

It’s worth noting, though, that while beginning a new workout regimen, you may suffer “muscular soreness,” which is not the same as joint discomfort.

Muscle pain is common for 24–48 hours after exercising, and this is when you should take a day off.

So, now you can get the benefits of our online physiotherapy services and our physiotherapist will provide you with a well-designed fitness plan that can be simple to master, and broad guidelines that will be beneficial.

We, with our digital physiotherapy, are here to help you understand what exercises are bad for arthritic knees and which ones are the best. 

But you still might be thinking that does exercise make knee arthritis worse? The answer to this is, if you follow the right exercise the right way then nothing can harm you.

So, here are a few exercises and instructions on how to do it right!

Best way to practice squatting

Squatting can help you strengthen your legs and hips, resulting in more solid joints. Your range of motion will improve over time.

Squats are fine to incorporate in your fitness program as long as you can practice with little knee joint discomfort.

Squatting against the wall can help limit the danger of putting extra or inappropriate pressure on your knees, which may be especially beneficial for people with arthritis.

To execute a basic squat, follow these steps:

  • Face a wall with your back to it. Your heels should be about 18 inches away from the wall, with your feet shoulder-width apart.
  • Maintain a straight line between your knees and your heels, rather than out in front of your toes.
  • As you sit or “squat,” take a deep breath in and out. Your buttocks should not fall below knee level.
  • Maintain a firm grip on your abdominal muscles and keep your back flat on the wall.
  • As you stand up, push up with your heels rather than the balls of your feet, and inhale.
  • Keep the knee over the ankle, not the ball of the foot.
  • You should stop practicing for the day if you begin to suffer acute discomfort at any moment – more than your regular knee ache.

Our physiotherapist, while providing you with an online physiotherapy service, makes sure that you are guided and explained the exercise in the best way.

Best way to practice deep lunging

Lunging has the same advantages and hazards as deep squatting for persons with knee arthritis.

Lunges are a terrific technique to develop your total leg and hip strength, but if done incorrectly, they can cause unneeded discomfort.

The key is to keep your knee from extending over your ankle.

Lunges can also be done while hanging on to the back of a chair or table for extra support.

It’s critical to keep track of any changes in pain or discomfort during your practice and if something like that happens then lunges can be a knee pain exercise to avoid. If you start to feel more discomfort than normal, cease lunging for the day and switch to a different sort of exercise.

Best way to run

Running can help you lose weight and improve your overall health. This can lower the overall effect of osteoarthritis by reducing the amount of stress on your knees.

However, there are a few things to keep in mind:

Choose shoes that are robust and supportive. When it comes to protecting your joints, footwear is undervalued.

If possible, run on dirt, grass, gravel, or asphalt. They’re not as hard as concrete.

Pay attention to any discomfort. Take a day or two off if you are experiencing greater discomfort than normal. Consult your doctor if the discomfort persists. Something else than arthritis might be causing your odd discomfort.

Well, these are some physiotherapy exercises for knee pain. So, let us now discuss when should you stop exercising if you have osteoarthritis in your knee?

Also Read: Knee Examination

Stop exercising until you can consult a doctor if you have any of the following symptoms:

  • Sharp, stabbing, or continuous pain
  • Pain that causes you to limp or modify your gait joints
  • Sharp, stabbing, or continuous pain
  • Joints that feel warm to the touch or are red 

You might be thinking about how to get all this information implemented and executed in the perfect way to avoid any major discomfort. So, worry not! Because we have got your back.

Now you don’t have to go through the daunting task of finding a physiotherapist then visiting them again and again with that pain in the knee because we provide you with the best online physiotherapy services.

Right from telling you what exercises are bad for arthritic knees to how to avoid arthritis in knees, our physiotherapist has all the answers for you. 

But you might be having doubts regarding how digital physiotherapy works and is it as effective as in-person therapy?

The answer to this is, yes!

We make sure that our patient does not have to compromise when it comes to the treatment and the guidance and that’s why we have the best of both worlds i.e. the best physiotherapist and with them comes effective and easy-to-understand training methods.

  • It is quite beneficial since you can effectively manage your aches and pains at home by following their instructions. You can attend frequent online physiotherapy sessions to ensure that you do not miss any sessions owing to your incapacity to visit your local clinic.
  • Online physiotherapy sessions are conducted by experienced physiotherapists. They’ll train you in an easy-to-understand manner so you can follow along and finish the exercises correctly.
  • It’s worth noting that the online consultation service is given in such a way that it’s just as effective as going to the clinic in person.
  • The benefit of online physiotherapy is that you can contact your physiotherapist as long as you have internet connection. Distance is no longer a hindrance to you receiving the high-quality care you deserve.

Book an online physiotherapy consultation session with our expert physiotherapists today at Phyt Health.
Phythealth, India’s first AI-assisted digital physiotherapy service, customizes treatment plans based on your risk factors, providing you a holistic treatment plan for physiotherapy for knee pain on their digital physiotherapy platform.