7 Stretches and Exercises to Reduce Knee Pain
Have you ever experienced knee pain? There are many different causes of knee pain – fractures, overuse injuries, arthritis, imbalances, instability, and more. The knee is a complex body part that works with muscles surrounding the knee in conjunction with the joints above and below the knee to provide proper stability and strength for movement. Therefore, if your hips and ankles are too tight or weak, we will find compensations in the knee. This also can lead to knee pain.
Physical therapists are experts in the biomechanics of the body and can identify the root cause of you knee pain in order to develop a comprehensive treatment plan that will reduce symptoms and improve function. Prior to an evaluation, try these seven exercises designed generally for your entire lower extremity to address the most common knee pains. If these cause more pain, or the pain continues after trying these for a couple weeks, do not hesitate to contact your nearest AzOPT location for a complete assessment.
Calf Stretch with Towel
Sit on the floor with your affected leg straight and resting on the floor. Place a towel around your affected foot. Hold one end of the towel in each hand. Pull back gently with the towel so that you feel a stretch in your calf. Then point your toe forward. Hold each position for 15 to 30 seconds.
Seated Hamstring Stretch
Sit on the edge of a chair, straighten one leg in front of the body with the heel on the floor. Straighten the spine by sitting tall and rolling the pelvis forward. Hold this stretch for 30 seconds.
Thomas Stretch
Lie on the edge of a bed/table and pull one knee towards you. Let the other leg hang from the edge of the bed and keep it relaxed. You should feel a pulling at the front of your hip or thigh. This stretch is for the hanging leg.
Glute Stretch
Lying on your back, cross your right leg over the left so that your right ankle is resting on the top of your left knee. Thread the right arm between the legs and the left arm along the outside of the left knee. Grab outside of the left knee and pull towards your body.
Standing Clamshell
Stand/Balance on one leg with your hands resting on your hip. Slowly lift your other leg away from your body (with knee bent). Rotate hip outwards.
Calf Raises
Stand next to a chair or countertop for support on one leg. Raise up on your toes as you lift your heel off the floor. Lower back down and repeat.
Single Leg Bridge
While lying on your back with your knees bent, extend one knee as shown. Next, raise your buttocks off of the floor. Try and maintain your pelvis level the entire time.
Again, these are not a cure all for every potential cause of knee pain! Knee pain can originate from your back, hips, nerves, movement dysfunctions, ITB syndrome, structures in and around the knee such as meniscus, ACL, MCL, LCL, PCL, muscle strains, patellar tracking issues, ankle deficits, foot pain and even stress fractures, etc. Pain can be complex and tricky to find the source. If you continue to have persistent pain and no changes in symptoms, please contact AzOPT ASAP!
