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How to Fix Knee Pain at Home

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!


Dr. Brett Dick

PT, DPT, Owner of Limitless Performance Physical Therapy

We Help Active People ​Improve Pain And Performance ​In Their Favorite Sports And Activities.
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