Knee pain is a common issue.
In fact, 18 million people see a doctor for knee pain each year.
This includes pain caused by:
1. overuse;
2. osteoarthritis;
3. tendinitis;
4. bursitis;
5. meniscus tears;
6. sprained knee ligaments.
Exercise and knee pain
If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion.
Exercising a knee that's injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than keeping it still.
Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint.
Stretching exercises
Performing lower body stretching exercises may help improve the range of motion and flexibility in your knee joint.
This can make it easier to move your knee.
Before you start stretching, it's important to spend at least 5 to 10 minutes warming up.
Low impact activities like cycling on a stationary bike, walking, or using an elliptical machine are good warmup options.
Once you're warmed up, do the following three stretches, and then repeat them once you've completed the knee strengthening exercises.
1. Heel and calf stretch
This stretch targets the muscles in your lower leg, specifically your calf muscles.
To do this stretch:
1. Stand facing a wall;
2. Place your hands on the wall and move one foot back as far as you can comfortably;
Toes on both feet should be facing forward, heels flat, with a slight bend in your knees;
3. Lean into the stretch and hold for 30 seconds;
You should feel the stretch in your back leg
4. Change legs and repeat;
5. Do this stretch twice for both legs.
2. Quadriceps stretch
This stretch specifically targets your quadriceps, the muscles at the front of your thighs.
Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
To do this stretch:
1. Stand next to a wall or use a chair for support;
Your feet should be shoulder width apart;
2. Bend one knee so your foot goes up toward your glutes;
3. Grab your ankle and gently pull it toward your glutes as far as you can comfortably;
4. Hold for 30 seconds;
5. Return to the starting position and change legs;
6. Repeat 2 times on each side.
