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How to Fix Knee Pain at Home

12/3/2020

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Knee pain can be very frustrating to deal with. It is one of the most common issues that we see at Limitless Performance Physical Therapy. We put together a few tips for working toward fixing your knee pain at home.

There are two main reasons for knee pain. A lack of mobility or a lack of control. A lack of mobility at the knee can increase the friction at the knee joint. A lack of control, specifically from the hip, will put your knee in poor positions and this will create excessive stress at the knee. Here are a few exercises to try that will tackle these two reasons and provide some symptom relief.

1. ​Couch Stretch

​The couch stretch will receive some pressure on the knee by decreasing tension in the rectus femoris, one of the hip flexor muscles that crosses the knee.

2. ​Side Plank

​Side planks provide a lot of different benefits for the upper body, lower body, and core. Here we are working on the muscles on the side of the hip, the glute medius, to improve control of the knee.

3. ​Straight Leg Raise

​The straight leg raise will strengthen the quads and help reduce the pain level. As well as strengthening the hip flexors and core.
​If you want to take care of your knee pain for good, so that you can continue stay active and work towards your goals, then give us a call at (607) 425-3369 or click the link below to request a FREE Discovery Visit!
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    Author

    Dr. Brett Dick, PT, DPT

    Categories

    All
    Back Pain
    Bench Press
    Deadlift
    Gymnastics
    Hip
    Injury Prevention
    Knee Pain
    Recovery
    Rotator Cuff
    Running
    Shoulder
    Sports
    Weightlifting

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Limitless Performance Physical Therapy


Phone:
​(607) 425-3369
Fax:
(607) 397-2413
Email:
​brett@limitlessptny.com
Located Inside:
Elmira Gymnastics Club & Fitness Center
192 Daniel Zenker Drive
Big Flats, NY 14814
Hours:
​Monday - Friday
By Appointment
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Medical disclaimer: All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your specific injury. No guarantees of specific results are expressly made or implied on this website.
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  • Home
  • Physical Therapy
    • About Us
    • Services
    • Virtual Physical Therapy
  • Blog
  • Contact Us
    • Talk to a PT on the Phone
    • Ask About Availability
    • Free Discovery Visit
  • - BOOK NOW -