Your Guide to Physiotherapy for Knee Pain
Knee pain can be a significant hurdle in one's daily activities, affecting mobility and overall quality of life. Physiotherapy stands out as a beacon of hope for many, offering a path to recovery without the need for invasive procedures.
This blog post will delve into how physiotherapy in Oakville can address knee pain, what treatments are most effective, and how you can support your recovery process at home. Whether you're dealing with a minor strain or recovering from surgery, understanding the path to recovery is the first step towards regaining your mobility and living pain-free.
Can Knee Pain Be Cured with Physiotherapy?
The truth is most knee pain can be cured by physiotherapy. Physiotherapy aims to improve strength, flexibility, and range of motion in the affected knee joint while also addressing any underlying issues contributing to the pain.
It is important to understand the source of the pain by performing a comprehensive assessment. Once the exact source of the pain is identified your therapist will determine the best plan of care and create a customized program tailored specifically to your needs.
How Long Does Physiotherapy Take for Knee Pain?
This depends on injury severity but you should start seeing noticeable improvement in 2-3 sessions. Minor sprains and strains usually require 4-6 sessions and more severe injuries (such as post-surgery) may take up to 20 sessions spread out over a period of 6-12 months. After your initial assessment, your physiotherapist will be able to give you a better idea of how many sessions you’ll need for your customized plan of care.
What Are the Most Effective Physiotherapy Treatments for Knee Pain?
We at Elevate Rehabilitation and Performance believe the most successful patient outcomes result from hands-on care and one-on-one sessions. Manual therapy, corrective exercise and education are always the primary focus during our rehabilitation programs. During your recovery, your therapist will also use techniques such as acupuncture, IASTM, massage and stretching to help get you moving again pain-free.
How Can I Do Knee Therapy at Home?
The best rehabilitation programs involve a program that patients can implement at home.
When professional athletes get injured they usually get care 2-3 times per day to fully recover.
Understandably, this is not suitable for the everyday person. For this reason, we always provide our patients with a home program to work out between sessions with your physiotherapist.
Your therapist will work with you to determine what equipment (if any) you have at home and create a custom plan for you based on your needs. Home programs don’t usually require fancy equipment and most often can be done by just doing bodyweight exercises.
3 Exercises to Strengthen Your Knee
1. "Short arc quads" Knee terminal extension strengthening, roller under knee, supine
1 Set / 20 Reps
Lie on your back with a foam roller or rolled towel under your knees and let your legs hang over in a comfortable position.
Straighten your affected knee by tensing the thigh muscles, so that your heel comes off the table and the knee straightens.
Hold this position, then control the movement back down to the start position and repeat.
2. "Heel raises" Ankle plantar flexion/inversion strengthening, with ball, standing
1 Set / 20 Reps
Stand up straight facing a wall or supportive surface.
Place a tennis ball between both heels.
Gently squeeze the ball together evenly with both heels.
While maintaining this squeeze, slowly rise up onto the balls of your feet.
Use the supporting surface to help you to balance.
Your knees should be straight.
Control the movement as you lower back to the starting position at the same steady speed and repeat.
Keep your knees straight throughout the movement.
3. "Squat, stability ball on wall" Core/lower body strengthening, with hip adduction
1 Set / 1 Rep / 1s hold
Stand with the ball resting between the wall and the middle of your back.
Place a ball or a rolled-up towel between both of your knees.
Your feet should be placed in front of you, shoulder-width apart and your toes pointing forward.
Flatten your lower back and tighten your core stability muscles before you slowly squat down.
Keep your knees squeezed together and only bend your knees as far as you feel able to before you stop and hold this position.
Tighten your buttock muscles before straightening your knees and returning to the start.
What Is the Fastest Way to Relieve Knee Pain?
Start rehab early: The sooner you begin rehabilitation after noticing knee pain, the better your chances of a quick recovery. Early intervention helps prevent the condition from worsening and sets the stage for a smoother rehabilitation process.
Don't allow compensations to develop: When we experience pain, our bodies naturally try to compensate by altering the way we move. It's crucial to be mindful of your movement patterns and avoid compensating for knee pain.
Stay consistent with your plan of care and home exercises: Consistency is key to rapid recovery from knee pain. Home exercises complement your in-clinic therapy sessions, helping to strengthen the knee, improve flexibility, and enhance overall function.
Move well and move often: Movement is a fundamental aspect of knee pain recovery. Staying active and ensuring that you move your knee through its full range of motion can help maintain joint mobility and muscle flexibility.
Is Walking Good for Knee Pain?
Walking is very good for knee pain because it is a low-impact activity that promotes healing and encourages movement of the knee. The more you move the less joint and muscle stiffness that will develop and this ensures less compensation development.
The most important thing to consider when walking is compensation. In order to avoid pain your body will naturally change the way you walk. You will start to limp to try to take pressure off the injured knee. This leads to one side of your body working harder than the other and muscle imbalances can occur.
The best way to avoid these compensations is to walk slowly but normally. Make sure to bend and straighten your knee when you walk and step with the middle of your heel so you don't put too much weight on the outside of your foot.
If you think you are compensating when you walk click here to book a free walking analysis with a therapist.
Could Some Exercises Worsen My Knee Pain?
The ultimate goal of your rehab plan is for you to be able to do any movement or activity and not be limited by pain. However, in order to achieve this goal there needs to be a gradual progression. In the initial stages of your rehab, we would advise you not to do any plyometric (jumping) exercises and also avoid any exercises that include any rotation and twisting at the knee until you build up strength and are able to do these types of exercises safely.
Say Goodbye to Knee Pain!
Knee pain doesn't have to be a life sentence. With the right approach to physiotherapy, you can overcome the discomfort and return to your daily activities without pain. At Elevate Rehabilitation and Performance, we're committed to providing personalized, hands-on care that addresses your specific needs.
If you're near Oakville and knee pain is holding you back, let us help you take the first step towards a pain-free life. Contact us today to learn more about our physiotherapy services and how we can support your journey to recovery.
Questions about Knee Pain?
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