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Incorporating these physiotherapist-approved exercises can help strengthen the muscles around the knee, improve flexibility, and reduce pain.
1. Quadriceps Strengthening: Straight Leg Raises
✅ How to do it:
Lie flat on your back with one leg bent and the other straight.
Raise the straight leg to about 12 inches off the floor.
Hold for a few seconds, then slowly lower it back down.
Repeat 10-15 times for each leg.
2. Hamstring Curls
✅ How to do it:
Stand upright and hold onto a chair for support.
Bend one knee so your heel moves toward your buttocks.
Hold for a few seconds and slowly lower your leg.
Repeat 10-15 times on each side.
3. Wall Sits
✅ How to do it:
Stand with your back against a wall and slide down into a sitting position.
Hold the position for 15-30 seconds.
Slowly rise back up and repeat 5-10 times.
4. Heel and Calf Raises
✅ How to do it:
Stand upright with feet hip-width apart.
Slowly raise your heels so you’re standing on your toes.
Lower back down and repeat 10-15 times.
5. Clamshell Exercise
✅ How to do it:
Lie on your side with knees bent at 90 degrees.
Keep feet together and lift the top knee while keeping the lower leg stationary.
Lower it back and repeat 10-15 times per side.
🏋️ Looking for a customized knee pain relief program? Book your consultation today!
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Do’s and Don’ts When Exercising with Knee Pain
✅ Do:
Warm up before exercising to increase flexibility.
Start with low-impact exercises like swimming or cycling.
Maintain proper posture and alignment during exercises.
Perform exercises under physiotherapist supervision if needed.
❌ Don’t:
Ignore sharp pain while exercising—stop immediately.
Perform high-impact activities like running on hard surfaces.
Overdo exercises—gradual progression is key.
Skip cool-down stretches, as they help in muscle recovery.
🎯 Need professional guidance? Visit Curis 360 Physiotherapy Clinic for expert care!
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How Physiotherapy Helps in Knee Pain Management
Physiotherapy plays a crucial role in managing knee pain by:
Reducing pain and inflammation through targeted therapy.
Strengthening muscles to support the knee joint.
Improving flexibility and range of motion.
Enhancing mobility and preventing future injuries.
Our physiotherapists at Curis 360 use manual therapy, electrotherapy, and personalized exercise plans to ensure optimal recovery.
📍 Visit Curis 360 Physiotherapy Clinic for specialized knee pain treatment!
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Patient Success Stories
💬 Rahul S. (Osteoarthritis Management) – “I struggled with knee pain for years. The tailored exercise program at Curis 360 has helped me walk pain-free again!”
💬 Meena T. (ACL Recovery) – “After my ACL surgery, I was worried about my mobility. The expert physiotherapy at Curis 360 accelerated my recovery!”
💬 Ajay K. (Meniscus Tear Rehabilitation) – “The team at Curis 360 provided an excellent rehab plan. I’m now back to my normal activities!”
📢 Want to regain pain-free movement? Book your appointment at Curis 360 today!
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Book Your Physiotherapy Consultation Today!
If knee pain is affecting your daily life, don’t wait. Get expert physiotherapy care at Curis 360 Physiotherapy Clinic in ISRO Layout.
📍 Clinic Location: ISRO Layout, Bengaluru
📞 Contact: +91 78998 44360
📧 Email: info@curis360.com
🖥 Website: www.curis360.com
👉 Book your physiotherapy consultation now and take the first step towards pain-free movement!
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