For Ligament Injuries

Ligament injuries in the knee are quite common these days; they can feel like a major setback. Ligaments are basically elastic bands of tissue that connect bones to each other. However, it provides stability and strength to the joint.

Due to major physical activities, these ligaments can be stretched or torn, resulting in a ligament injury. Here are the 3 most amazing physiotherapy exercises one can start doing immediately:

➔ Heel Slides

Heel slides allow a safe and progressive retraining of the deep core system. These are performed in a supine, or back-lying position.

Here is how to do it:

● Lie on your back and extend both legs forward. Remember that your feet are slightly apart.

● Now slowly slide your heel toward your buttocks, bending the knee gently without pain.

● Hold this position for 5 or 10 seconds and slide the heel back to the starting position.

● Now, repeat this exercise at least 15 times for both legs.

Since gentle motion brings healing, it will prevent the stiffness post-injury.

➔ Bridging

Bridging primarily targets the glutes and hamstrings, which are important muscles for knee stability. Even the research reveals that consistent bridging exercises can improve knee stability and gait by over 20% within 4 weeks of ACL rehab.

Given that, here is how to do it correctly:

● To start with, lie on your back with your knees bent and feet flat.

● Next, tighten the muscles in your stomach and start lifting the hips off the ground until shoulders, knees, and hips align in a straight line.

● Hold for 5 seconds, then lower slowly.

● For effective results, do 10 to 15 repetitions each day.

In addition to curing ligament pain, it is beneficial for developing pelvic motions and providing strength to the low back and hip extensors.

➔ Side-Lying Leg Raises

Side leg raises are, in general, best to be included in a daily workout routine. In the context of ligament injuries, it does provide accurate care, but it is best to strengthen the hip muscles. In turn, it supports and stabilizes the knee joint and heals the injury.

To do this exercise, follow these steps:

● Lie on your uninjured side on an exercise mat with your hands either on the wall or on the floor.

● Then, lift the leg on the top until it is nearly at a 45-degree angle (approximately 10–12 inches) above your bottom leg.

● Hold for 5 seconds, then lower slowly.

● Repeat this exercise 15 times on each side.

In case someone has a previous or pre-existing health condition, we recommend that they consult their physician before doing it.

➔ Clamshells

Clamshells are a fantastic exercise for isolating and strengthening knee muscles. At its core, it stabilizes the pelvis and prevents the knee from collapsing inward. The following are the steps to perform clamshells:

● Lie down on one side with knees bent and stacked on top of each other.

● Rest the hand on the lower arm while using the top arm to steady the frame.

● Next, start engaging abdominals by pulling the belly button in to stabilize the spine and pelvis.

● Now, keeping the feet together, open the top knee like a clamshell, then close slowly. Note: Do not move the lower leg off the floor.

● Repeat 15–20 times each day.

For continuous progress, include proper warm-ups, rest, and nutrition in your exercise program. Although it has small moves, it provides big results.

For Arthritis

Arthritis isn’t a single disease; it encompasses 100 different types. It can make the knee stiff and heavy, as though every step is a struggle. But with the right physiotherapy routine, you can add life to your years, not just years to your life.

Here are some top-pick exercises suggested by certified physiotherapists:

➔ Wall Squats

It is an isometric exercise when an individual holds a certain position without moving. Dr Justen explains, “Isometric exercises work your muscles by making you hold them steady, rather than actively lifting, pulling, or pushing”.

By the look of it, wall squats may seem easy, but for some, it could be challenging, especially if squats aren’t their jam. Here is how you can do it perfectly:

● Go near a wall in your home, stand with your back against it while keeping your toes facing forward. Tip: Keep your feet hip-width apart.

● Now, walk the feet out in front of you.

● Start bending the knees and allow the back to slide down the wall. If you are a beginner, take only one step out. Pros can take two to three steps out for a deeper sit.

● Next, hold the squat position for five seconds or up to one minute. A quick tip here is to include a challenge to your ability.

● To get back to a standing position, push your palms against the wall and gradually bend forward at your hips.

Repeating this exercise for 10 reps will provide effective results.

Fun Fact: A few clinical studies show wall squats improve functional strength by over 40% in moderate arthritis patients within 6–8 weeks.

➔ Heel and Calf Raises

Also known as heel lifts or eccentric calf raises, this simple exercise improves blood circulation and enhances lower limb strength. To perform this exercise, rely on the following steps:

● Be on your feet with a straight back and your feet hip-width apart.

● Hold onto a chair for balance.

● Slightly rise up onto your toes, hold for 5 seconds, and lower heels with a controlled movement.

● Repeat 15–20 times.

Heel and calf raises are a simple bodyweight exercise but offer a convenient way to keep the calf muscles in good shape.

➔ Hamstring Stretch

Stretching in general keeps the human body flexible and promotes better ROM. It is all about how far one can move their joints in certain directions. If the hamstrings are tight, then they can pull on the knees and worsen pain, whereas a targeted stretch reduces tension in surrounding tissues.

How to do it:

● To start with, sit on the edge of a chair or bed while keeping one leg extended straight with the heel resting on the floor.

● Thereafter, position your back straight and lean forward a bit at the hips until you feel a stretch along the back of your thigh.

● Hold this position for about 20–30 seconds, then switch legs.

● Repeat 2–3 times per leg.

It is scientifically proven that regular hamstring stretching improves knee flexibility by up to 15–20% and can significantly lessen stiffness in arthritic knees.

For Post-Surgery Knee Pain

Have you recently undergone knee pain surgery? If so, the post-surgery knee pain takes over 3 to 6 months to decrease gradually. However, the full recovery from the pain can take 12 to 18 months.

That’s too long, right? And, you cannot wait this long to get back to normal activities. However, physiotherapy exercises, suggested by certified professionals at Myability Spine Care, help patients to regain mobility or strength from a replacement, arthroscopy, or ligament reconstruction.

Here are three gentle yet effective post-surgery exercises to try out:

➔ Ankle Pumps

Ankle pumps for the knees work wonders on the muscles of the gastrocnemius, soleus, and the ankle. This is a targeted exercise to pump clogged blood up and away from the legs. The process of doing it includes:

● Sit or lie down with legs extended.

● Extend or flex the toes in a way so they point upward.

● Hold for 3 seconds.

● Next, point the toes forward just like you push down a car’s gas pedal.

● Repeat this exercise 20–30 times per session.

A small pump for half an hour can prevent a big problem tomorrow.

➔ Sitting Knee Extension

How impactful could this simple exercise be? While this move may seem simple, it can restore the knee motion and strengthen the quadriceps post-surgery.

Follow these steps to take this exercise:

● Sit on a chair and keep your feet flat.

● Gently straighten one knee as much as possible.

● Hold briefly at the top.

● For support, keep the thigh supported on the chair.

● Hold for 5 seconds, then lower gently.

● Repeat 10–15 times per leg.

Controlled knee extensions after surgery improve quadriceps strength by up to 25% in just 3 weeks.

➔ Assisted Knee Flexion

Post-surgery, an individual loses strength, for obvious reasons! To regain strength, assisted knee flexation is practical. Follow these steps to do it perfectly:

● Either sit or lie on your back. For faster health, you can place a resistance band looped around the foot.

● Gently pull the heel toward the buttocks until you feel a stretch.

● Hold this position for 5 seconds, then get back to the starting position.

● Repeat 10–15 times.

Final Words

Knee pain is now a common disabling problem. The 10 best physiotherapy exercises for knee pains listed above have consistently been shown to be beneficial for individuals having knee pain.

The benefits include improved function, physical performance, muscle strength, higher joint ROM, self-efficacy, and reduced pain. Overall, physiotherapy empowers you to move better, heal faster, and live stronger.