Eccentric Step Down Exercise – Fix Knee Pain

Ever wonder why your knees hurt after performing only trivial activities?  Do you blame it on getting older?  Lack of exercise? Clumsiness? Do you need to know how to fix your knee pain?

Knee pain is one of the most common reasons someone might get referred to physiotherapy.  The pain can be as a result of many different issues including: ACL sprains or tears, meniscus tears, osteoarthritis, patellar tendinitis, bursitis, and more.

Sometimes this type of knee pain can be caused by dysfunction in other areas of the body such as:

  • Foot and Ankle
  • Hip
  • Low Back
  • Poor Balance

This video will teach you how to become more aware of your lower extremity alignment during day-to-day activities and reduce your overall pain.  It will provide you with one important tool to help you fix knee pain.

A detailed physiotherapy assessment can help you determine all the right things to do to help recover from your injury.  You will likely come out of your course of treatment with a functional exercise program that can be done at home.

The eccentric step down exercise can be a great start for you.  You can do it in the comfort of your home without the need for any expensive exercise equipment.  It should be down without causing yourself any additional pain or discomfort.

Practice this functional exercise 2 to 3 times per week so you can:

  • strengthen your knees
  • improve your alignment during functional activities
  • improve your proprioception/balance
  • fix your knee pain

If you have any questions, please free free to Ask a Physio

You might also like to read Functional movement assessments and screens

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