Stop Knee Pain Now With These 5 Exercises | Chiropractor for Knee Pain in West Omaha
Hey there it’s Dr. Jeremiah Sample at Family First Chiropractic and I’m here today to talk about knee pain and some exercises that you can do at home in order to stop knee pain. Now, as a chiropractor, I find that knee pain is one of those symptoms that people frequently visit the office for. Commonly, this can be related to the knee itself and a misalignment in one of the structures of the knee. This stresses is one knee more than the other and causes alteration to your gait. This can make it difficult to walk down stairs, carry heavy loads, or even enjoy your favorite recreational activities with your children or yourself. Utilize these exercises at home and understand that if you experience any sudden pain or an increase in pain, please stop and consult your chiropractor immediately.
The Clamshell
The first exercise we’re going to cover today is called the clamshell. Now, as I previously stated, these are designed to help alleviate the pain that you’re experiencing. If it does not, please consult your healthcare professional immediately. Now, you will begin by lying on your side, support your head with a pillow or a rolled up towel, and then you will bring your knees towards your chest. Then what we’re gonna do is we’re gonna raise the top leg open to just before getting past this 45 degree mark. Now pause at the top, slowly lower back down, and be sure to breathe throughout the exercise. Now you’re going to do this for 10 repetitions, each leg and then you’re going to do three sets. Additionally, complete this at least two to three times per week or every other day if it’s more convenient. What this does is help strengthen the musculature that surrounds the knee and keeps you more stable.
Hip Abduction
The next exercise that we’re going to be covering today is called hip abduction. Now what this does is it works on the side of the muscle, or the side of the leg, that helps stabilize the knee and the hip to take some of that knee pain away for you. So like the clamshell, you’re gonna lay on your side again, this time your bottom leg is going to come up towards your chest and the other leg is going to be straight. What you’re gonna do is raises up and away from your body, just above going parallel, or parallel to the line of your body. You’ll feel tightening in this muscle, that’s supposed to be there, pause at the top again. Do 10 repetitions, each leg for three sets. Complete this two to three days a week or every other day as needed.
Bridging
The next exercise we’re gonna utilize to help alleviate your knee pain is called Bridging. What this is going to do is going to activate all the muscles from your core surrounding your pelvis and the front of your legs to help stabilize those joints and make them work better together. So you’re going to begin on your back, again supporting your head again and bringing your knees close to your body. What I’m going to do is lift in one motion my entire torso off the ground until it’s parallel from the knees or the shoulders to the knees. Then back down slowly. Make sure to pause at the top. And as stated before continue to breathe throughout the exercise. You’re going to do this for 10 repetitions for three sets to three days a week or every other day.
The Straight Leg Raise
The next exercise is called a straight leg raise. This is also going to be performed on the back as the bridge was. We’re going to keep one knee bent as it was before, and the other one can be straight. Now all you’re gonna do is raise this straight up in the air stopping when you’ve reached the level of the other bent leg. You’ll feel a tightening in the musculature of your quadricep. Alright, pause at the top. Again, breathe throughout the exercise and do 10 repetitions each leg for three sets two to three times a week.
The Hydrant
Final exercise that we’re going to utilize is called the hydrant. For this one instead of being on your back or your side, you’re going to start from on all fours position, meaning that you’re on your hands and knees. From here, what we’re gonna do is we’re going to keep this knee bent, right? And we’re going to laterally raise it up into the air for probably a 45 degree angle. Pausing at the top. It’s called the hydrant because if you’ve ever seen a dog walk by hydrant it might look quite familiar to you doing this one. Same reps and amount per week for this one as the other exercises.
If you have questions about your knee pain or other ways to alleviate it, reach out to us for more details!
