https://www.bodhizone.com/knee-pain - It is so common nowadays that all age groups are affected by the knee pain. The cause of knee pain may vary differently for age, gender and the level of physical activity etc. Knee pain is a common complaint but demands a proper diagnosis and full physical exam to understand the true reason for pain. Knee pain may be caused by many reasons. Arthritis is one of the most common causes but ligament, cartilage, growing pains, and mechanical dysfunction can also ensue. Usually, growing pains from Osgood Schlatter’s disease happens in the young while arthritis is seen in older populations and ligament, cartilage and mechanical dysfunction is seen in middle age. Obesity and improper foot wear can overload the knee joint lading to some of the injuries mentioned above.

1. BETTER EXERCISES TO
MANAGE KNEE PAIN
WWW.BODHIZONE.COM

2. • It is so common nowadays that all age groups are affected by the knee
pain.
• The cause of knee pain may vary differently for age, gender and the
level of physical activity etc.
• Knee pain is a common complaint but demands a proper diagnosis
and full physical exam to understand the true reason for pain.
• Knee pain may be caused by many reasons. Arthritis is one of the
most common causes but ligament, cartilage, growing pains, and
mechanical dysfunction can also ensue.

3. • Usually, growing pains from Osgood Schlatter’s disease happens in
the young while arthritis is seen in older populations and ligament,
cartilage and mechanical dysfunction is seen in middle age.
• Obesity and improper foot wear can overload the knee joint lading to
some of the injuries mentioned above.
• At Bodhizone we say, “do you have a knee problem or does the knee
problem have you?”.

4. • If your knee pain affects your daily activity, then it’s time to consult a
physical therapist help you to manage pain and improve your
strength, flexibility and figure out the common denominator for this
injury.
• Whatever the cause, exercise, maintaining a healthy weight and
proper body mechanics can reduce pain and symptoms of knee pain.
• Below are few common stretches one can practice to relieve the stress
of knee pain.

5. EXERCISE #1
EASE THE TENSION IN THE KNEE JOINTS BY
STRETCHING YOUR QUADRICEPS

6. Hold Hold for 30 seconds, and repeat on the left leg.
Do You can do it with a wall support for balance.
Bring
Bring your right heel as close as possible to your
glutes.
Bend
Bend your right knee and hold the top of your
right foot with your right hand.
Stand Stand with feet hip-distance apart.

7. EXERCISE #2
SEATED LEG RAISE

8. Repeat
Repeat it frequently in a day. This exercise
strengthens muscles around your knees.
Hold
Hold for 30 seconds, then slowly bring to the
ground, and repeat on left leg.
Raise
Slowly raise your right leg so that it is parallel to
the floor, keep your left foot on the ground.
Sit on Sit on a chair with leg bent at 90°.

9. EXERCISE #3
STEP-UPS

10. • Stand in the front of your stairs or before a wooden step
with toes hip-wide apart.
• Step onto the stair together with your right foot,
followed by your left foot.
• Step down in reverse: Your left foot reaches the floor
first, then the right foot.
• Repeat for approximately 30 seconds then rest for few
seconds and repeat it.
• For balance, use a railing.
• This exercise strengthens your legs and makes it easier
for you to do an everyday activity like climb stairs.

11. EXERCISE #4
HALF SQUAT

12. • Stand with your feet at about shoulder width
apart.
• Stretch your hands out in the front of you and
slowly bend your knees until you’re in a half-
sitting position.
• Keep your lower back straight and chest lifted
— don’t lean forward.
• Hold the position for five seconds, then slowly
stand back up.
• Do 10 repetitions, and slowly increase the
counts.
• This workout strengthens the muscle mass
inside the front and back of your thighs.

13. Why not set up an appointment with
us, at Bodhizone we will work with
you and together go through many
exercises and variations to improve
your knees performance. Call (212)
529 5700
More check out -
https://www.bodhizone.com/knee-
pain

14. BODHIZONE PHYSICAL THERAPY
WELLNESS CENTER
GRAMERCY
110 East 23rd Street 3rd Floor
New York, NY 10010
CALL 212-529-5700
www.bodhizone.com