Grinding knees can be caused by a number of joint conditions, including osteoarthritis and patellofemoral pain syndrome causing the knee and/or kneecap to become inflamed, painful, unstable and unable to move as intended. Therapy exercises for grinding knees concentrate on improving joint range of motion and strength to lessen symptoms, slow progression of joint damage and restore functioning. Not all exercises may work for you, so obtain prior medical clearance before starting any new maneuvers.
Gently Strengthen Quads
Strong knee muscles play an essential role in properly supporting your knee joint by keeping the joint properly positioned, aligned and stabilized. Stable knee joints make performing everyday activities such as walking, climbing stairs and getting up or down more comfortable and less painful. Because your quadriceps are your knee's largest supporting muscles, strengthening these muscles plays an imperative role in preventing further injury while lowering your chances of developing advanced stages of knee grinding. Start doing some simple quadriceps isometric therapy exercises for grinding knees by sitting with your legs extended. Tighten your injured-side thigh muscle and try to push your knee toward the surface. Hold the tension 10 seconds. Release the tension and return to the original position. Relax 10 seconds. Repeat this exercise 10 times.
Use Chairs for Flexing
Therapy exercises for grinding knees can use chairs as exercise tools to improve flexibility of your quadriceps, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Keeping your quadriceps flexible can help minimize pain involved with your knee grinding. Stand facing the back of a firm chair. Place the hand opposite your injured leg on the chair's top for support purposes. Gently lift your injured leg and place your same-side hand onto the ankle. Slowly pull on your ankle to stretch your quadriceps, bringing your heel closer to your butt. Hold the stretch 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat the exercise 10 times.
Gently Stretch Hamstrings
Flexible hamstrings play a key role in reducing joint stress and muscle tightness around your kneecap, increasing your knee's ability to function properly. Stretching your hamstrings daily after strengthening maneuvers will lower pain levels, reduce muscle soreness and keep your muscles flexible. Include some gentle hamstring stretches as part of your therapy exercises for grinding knees. Stand upright with your injured side against a table at hip-height. Gently lift your injured leg and place it on the table, NISMAT recommends. Straighten your knee as far as possible. While keeping your back straight, slowly lower your upper body toward your leg. Attempt to touch your toes. Stretch until you feel a mild stretch along the backside of your leg. Hold the stretch 20 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat the exercise 10 times.
Use Chairs for Strengthening
Therapy exercises for grinding knees need to concentrate on strengthening the hamstrings, the muscles that run along the backside of your thigh and support the posterior portion of your knee joint. Strong hamstrings take stress off your knee joint, which can help minimize your knee grinding. Stand facing the backside of a firm chair. Place both hands onto the top of the chair for support purposes. Gently lift your injured leg while bringing your heel toward your butt as far as possible. Hold this position 10 seconds. Slowly return to the original position. Relax 10 seconds.
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