Vidéo : Exercices pour la douleur au genou

Playlist: Knee Pain Exercises

5 videos

Lecture automatique des vidéos

Knee Pain - Range of Movement

Lilly Sabri, MHPC

01:37

Knee Pain - Range of Movement

Lilly Sabri, MHPC

00:46

Knee Pain - Hamstring Stretch

Lilly Sabri, MHPC

00:57

Knee Pain - Quadriceps Stretch

Lilly Sabri, MHPC

01:21

Knee Pain - Inner Range Quadriceps

Lilly Sabri, MHPC

01:49

Knee Pain - Strengthening Exercises

Lilly Sabri, MHPC

Knee pain can be caused by many different things. These causes include: muscular injuries; ligamentous injuries; cartilage tears; bone problems; fractures; and arthritic changes.

A common cause of knee pain is poor biomechanics, which are the body's movement patterns when completing daily activities, such as walking. Maintaining a healthy weight et keeping active can help in relieving symptoms.

Une fois que vos symptômes sont contrôlés, il vaut la peine de prendre l'habitude de les faire une ou deux fois par jour pour réduire le risque de réapparition des symptômes.

Knee range of movement exercises

Heel slide

1. Sitting with your legs straight out in front of you, support your back if necessary.

2. Slide one heel towards your bottom and hug the knee towards the chest.

3. Straighten leg back out to the starting position.

4. Hold this position for 10 seconds and repeat 10 times on each leg, twice daily.

This exercise can also be performed sitting upright in a chair with both feet planted on the floor. Start by straightening one knee out as far as possible and, in a slow controlled movement, bend it back down and as far under the chair as possible.

Inner range quads

1. Start sitting on the floor, support your back and position your legs straight in front of you.

2. Place a rolled-up hand towel underneath one knee.

3. Point your foot to the ceiling before pushing your knee down into the towel. You should feel your heel lift off the floor.

4. Hold for 10 seconds and repeat 16 times on each leg, twice daily.

Straight leg raise

1. A progression from the exercises above.

2. Sitting on the floor, support your back and position your legs straight in front of you.

3. Turn your foot outwards, push your knee down into the floor before lifting your leg off the ground 4-6 inches.

4. Hold for 10 seconds and repeat 10 times on each leg, twice daily.

Quad stretch

1. Stand with your hands supported on the back of a chair.

2. Bend one knee and bring your foot towards your bottom.

3. Hook your hand around your ankle and pull the ankle closer towards your bottom to feel a stretch in the thigh muscle at the front of the leg.

4. Be sure to keep the knees touching.

5. Hold the stretch for 20 seconds; repeat three times on each side, twice.

Étirement des ischio-jambiers

1. Allongez-vous sur le dos avec les genoux pliés.

2. Entrelacez les doigts derrière l'une de vos cuisses.

3. Serrez cette jambe contre la poitrine, en vous arrêtant à 90°.

4. Straighten the knee as far as you feel comfortable, feeling a stretch in the hamstring muscle (the big muscle at the back of the thigh).

5. Maintenez l'étirement pendant 20 secondes ; répétez trois fois de chaque côté, deux fois par jour.

6. Pour augmenter cette étirement, avancez vos mains vers votre pied.

Sit to stand

1. Sitting on a chair.

2. Without using your hands for support stand up from the chair and then sit back down again in a slow and controlled movement.

3. Complete this exercise 16 times.

4. As you improve, increase the number of repetitions gradually up to 50; you can also try this exercise from a lower chair.

Wall squat

1. Stand with your back to the wall.

2. Place your feet shoulder distance apart and away from the wall.

3. Slowly slide your hands down the wall as you lower your body into a squat position.

4. Do not allow the knees to buckle in, by keeping the knees directly over the middle toes.

5. Hold for 10 seconds and repeat 10 times, twice daily.

6. You can complete the squat from a standing position. Ensure your knees stay in line with your middle toes, your weight is distributed back through your heels and your chest remains proud and open. If you get an increase in knee pain, you should stop and seek professional advice.