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How To Loosen Stiff Knees

Exercises To Minimize Stiff Knee Pain

7 Stiff Knee Stretches – Ask Doctor Jo

You have creaky joints. Your knee may pop when you stand. You assume it’s just the fun of getting older. But is it also impacting your ability to live a healthy life? No matter the cause, if you’re experiencing knee pain, you’re not alone. In the United States, nearly 19% of the population experiences some type of knee aching. How can you alleviate some of that pain?

We’ve got you covered. Read on to learn the five exercises you can do to minimize stiff knee pain.

Lateral Hip And Thigh Stretch

  • Stand upright with feet flat on the floor.
  • Cross the left leg in front of the right foot.
  • Keeping both feet flat on the floor, lean to the left by bending at the waist and pushing out the right hip.
  • People should be able to feel a gentle stretch in the outer right hip.
  • Hold for 1520 seconds, and repeat the whole exercise 35 times.
  • Repeat with the opposite leg.
  • The Arthritis Foundation recommend the following exercises and stretches for managing osteoarthritis knee pain. These exercises might help strengthen the quadriceps, hamstrings, and buttocks to support the knee joint.

    How Do You Lubricate Stiff Joints

    How to Keep Your Joints Lubricated & Move with Ease Move It. Motion is lotion for our joints. Stay Hydrated. We know its important to overall health, but staying hydrated specifically helps lubricate and cushion our joints. Prioritize Healthy Fats. Sleep Smart. Increase Hydrochloric Acid. Add Glucosamine.

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    How To Loosen Joints With Exercise

    This article was co-authored by . Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer by the National Council on Strength and Fitness . He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.There are 7 references cited in this article, which can be found at the bottom of the page. This article has been viewed 25,406 times.

    If you have tight joints, you may be looking for exercises that can help loosen your joints and keep your body more flexible. Stiff joints can be difficult and even painful to live with. However, regular exercise can help keep your joints loose, limber and your body feeling more flexible overall. Some exercises – both aerobic and stretching exercises – can help loosen your joints. By doing a variety of these exercises most days of the week, you can help prevent any pain, stiffness or tightness in your muscles and joints.

    Exercises And Stretches That May Help

    Exercises to Help Loosen a Stiff Knee

    In some cases, people with a stiff knee should avoid exercising. Some knee injuries need time to heal and would benefit from rest instead of exercise.

    However, a stiff knee that occurs due to a form of arthritis may benefit from exercise. The Arthritis Foundation state that different exercises and stretches could help in different ways:

    • Strengthening exercises: Increasing muscle strength around the knee reduces the stress on the joint. Examples of these exercises include leg lifts and hamstring curls.
    • Range-of-motion exercises: Stretches and exercises that increase the knees range of motion keep the joint moving to reduce stiffness. Examples of these exercises include heel slides and stretching with a yoga strap.
    • Aerobic exercises: Cardio exercises can boost a persons energy levels and reduce any excess weight that may put extra pressure on the knee. Examples of these exercises include cycling and swimming.
    • Balance exercises: These exercises strengthen the muscles around the knee while also reducing the risk of falling, which could damage the joint further. Examples of these exercises include single leg standing and standing on a foam pad.

    A person with a form of arthritis may want to discuss any new exercise plans or programs with their doctor before starting.

    The following tips can also help prevent or alleviate knee stiffness and pain:

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    Common Causes Of Knee Pain

    Your knee is a complex joint, and pain can occur as a result of problems in the knee itself, as well as tightness or weakness in the muscles or inflammation in the tendons surrounding it.

    Common causes of knee pain include:

    • Knee arthritis pain while bearing weight or in motion, as well as stiffness and pain you feel while moving your knee out of a position it’s been in for an extended period of time
    • Tendonitis of the quadricep or patella tendon tenderness or tightness either above the kneecap or below it , which may worsen after prolonged sitting, bending, jumping, or squatting
    • Anterior knee pain pain around or under your knee cap that can cause stiffness in the knee when sitting, discomfort after prolonged running or hiking, and sensations of popping, grinding or crunching
    • Knee injury sudden onset of pain accompanied by some level of damage to the meniscus or ligaments that cushion and stabilize the knee joint, respectively

    “Most types of knee pain can typically be self-managed at home through over-the-counter pain relievers and stretching and strengthening exercises that help improve knee mobility and stability,” says Dr. Brooks.

    Improving joint mobility involves daily stretching and flexibility-improving exercises. Improving stability entails strengthening the muscles that help support your knee, including your core muscles, gluteal/hip muscles, quadriceps muscles, hamstring muscles, and calf muscles.

    Stiff Knee Treatment Options

    Treatment choices when a knee feels tight when bending are determined by the underlying cause.

    If the damage is slight, the following home remedies may relieve pain and reduce swelling while the injury heals:

    • Rest your knee
    • Regularly apply an ice pack to the knee
    • Use over-the-counter nonsteroidal anti-inflammatory drugs
    • Stabilize your knee and reduce the risk of further injury with a knee brace

    Those with more serious injuries or recurrent knee pain should speak with their doctor. The doctor determines the reason for the knee stiffness and makes therapy recommendations.

    These therapies can vary depending on the reason for the knee stiffness:

    • Utilizing corticosteroids to reduce inflammation
    • Improving knee function and total mobility with physical therapy
    • Pharmaceuticals for rheumatoid arthritis
    • Taking prescription pain medications

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    Is It Ok To Stretch With Knee Pain

    The American Academy of Orthopaedic Surgeons recommend avoiding any exercise or activity that causes knee pain until the issue resolves.

    Anyone who experiences pain in the knee when stretching should consider consulting a healthcare provider to check what stretches are safe for them.

    A person can take several steps to help prevent injury and relieve knee pain.

    Exercise And Knee Pain

    10 Best Stiff Knee Pain Relief Stretches

    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 thats injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.

    Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint. Having stronger muscles can reduce the impact and stress on your knee, and help your knee joint move more easily.

    Before you start an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.

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    Move : Bretzel Stretch

  • Lie on your left side with both knees bent.
  • Hold your right knee down to the ground with your left hand and grab the bottom of your left foot with your right hand, gently pulling the left foot toward your butt.
  • Gently rotate your torso towards the right, so that your back is as flat to the ground as is comfortable.
  • Maintain this position for 20 to 30 seconds. Repeat 2 to 3 times, then switch sides.
  • This deep quad stretch also involves a trunk rotation and works both sides of the body simultaneously, Becourtney says.

    Exercises To Reduce Knee Pain

    Knee pain is one of the most common orthopedic conditions for which people seek medical treatment. It includes pain felt behind and around the knee cap, especially during activities like stair climbing, squatting, running, and walking while carrying a heavy load. Knee pain can prevent you from participating in your favorite activities and performing daily tasks. Without proper treatment, it can linger for years.

    Knee pain can be caused by a variety of factors, some of which include knee stiffness, incorrect positioning of the knee cap at rest or with movement, flat feet, improper exercise form, and weakness of the muscles that control the hip and knee.

    A physical therapist can work with you to address your knee pain. After an evaluation, a physical therapist will design an individualized comprehensive treatment program to address the specific factors causing your knee pain. You can contact a physical therapist directly for an evaluation.

    To find a physical therapist in your area, visit Find a PT.

    These exercises are proven by research to reduce pain and improve your ability to participate in the activities you love.

    Consult your health care provider before starting these exercises to determine if they are right for you. If you experience any symptoms such as pain, shortness of breath, or dizziness at any time, you should stop immediately. These exercises are provided for educational information only.

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    Couch To 5k Running Plan

    New to running? Couch to 5K gets you off the sofa and running in just 9 weeks.

    The One You Couch to 5K app gives you a choice of running coaches and helps you track your progress.

    As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

    What Conditions Can Exercise Help

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    Knee exercises and stretches can help relieve knee pain caused by many conditions, including these three that commonly affect older women:

    Patellofemoral pain. This condition typically causes a dull, aching pain in the front of the knee thats made worse by daily activities, such as squatting, going up or down stairs, or standing up after sitting for a long period of time. The pain is caused by irritation of the cartilage underneath the kneecap when it does not glide or sit properly. Exercise can help to eliminate problems that lead to this irritation. Stretches can loosen tight muscles on the side of the knee that may be pulling the kneecap out of its groove as it moves. Strengthening weak hip muscles or stretching tight muscles in the front or back of the legs can also reduce discomfort.

    Chronic degenerative meniscal tears. When one or both pads of cartilage that cushion each of your knee joints deteriorates or tears, you may feel pain and a sticking or locking sensation. While surgery is sometimes necessary, doctors usually first recommend physical therapy to help build up the muscles around the knee to take the pressure off the joint and reduce discomfort.

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    Improper Positioning Of The Implants

    Surgeons make an effort to balance the knee at the time of surgery. This means finding the proper size and alignment of the knee replacement so that the knee joint is not too tight and not too loose. The goal is to make this balancing the same whether the knee is straight or bent.

    This is precisely why a knee replacement is a difficult procedure. In fact, the art of perfecting this takes many years. Errors in the positioning of an implant may not be apparent on the operating table. They may only become noticeable when the patient is slow to recover from surgery.

    Dont Let Stiff Knee Pain Hold You Back

    Having stiff knee pain can prevent you from regular movement. This can really alter your quality of life at times. Being able to get active and perform daily activities shouldnt be burdened by knee pain. Perform these exercises a few times a day to strengthen the key knee muscles.

    If youre still experiencing knee pain, you may need to consult a doctor. Reach out to us to learn how our nonsurgical knee pain treatment can help you.

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    What Are The 5 Worst Foods To Eat If You Have Arthritis

    The 5 Best and Worst Foods for Those Managing Arthritis Pain Trans Fats. Trans fats should be avoided since they can trigger or worsen inflammation and are very bad for your cardiovascular health. Gluten. Refined Carbs & White Sugar. Processed & Fried Foods. Nuts. Garlic & Onions. Beans. Citrus Fruit.

    After Knee Replacement Surgery

    How To Loosen A Stiff Knee And Ease Arthritis Pain Naturally?

    This might come as a surprise to you, but a negative attitude or negative mood after knee replacement surgery is associated with prolonged stiffness! This is because people with a negative attitude are less likely to adhere to a physical therapy protocol after knee replacement surgery. We are all humans, and we can experience negative emotions when we are in pain or anxious about our recovery, but it is important to remember that you should not let these emotions overwhelm you! Trusting your physical therapist and adhering to physical therapy is very important, and you should know that it will bring many positive outcomes, such as easing your stiffness. You should not force yourself into thinking that everything is okay but thinking that everything will be okay eventually with hard work actually helps your recovery.

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    Hip Flexor Muscles Stretch

    The hip flexors are the group of muscles connecting the torso and the leg. They are involved in bending forward at the waist and in moving the knee upward, towards the torso.

    Kneeling Hip Flexors StretchThis stretch is best done on a mat or carpet.

  • Kneel on the left knee, resting the left shin on the floor.
  • Extend the right leg forward, keeping the right knee bent and the right foot flat on the floor.
  • Rest hands on right knee and lean body forward.
  • Do not let the right knee extend forward past the toes of the right foot
  • Keep the pelvis tucked so that the lower spine is in a neutral position. This position protects the back and provides a better stretch in the hip flexor muscles.
  • Engage the core muscles to help keep the body stable and upright.
  • Repeat the stretch 3 times on each side, holding each leg for 20 seconds.

    Simple Stretches For Stiff Joints And Tight Muscles

    With consistency, even the most inflexible among us can get more limber. Try these simple but effective stretches from the National Institute on Aging Go4Life program. Youll need a towel, sturdy chair, wall, and bench or flat surface.

    NeckStand or sit in a sturdy chair with your feet flat on the floor about shoulder-width apart. Turn your head slowly to the right until you feel a gentle stretch. Make sure not to tip your head forward or backward. Hold for 10 to 30 seconds, then turn your head to the left. Repeat three to five times.

    Shoulders and Upper ArmsStand with your feet shoulder-width apart. Hold one end of a towel in your right hand. Raise and bend your right arm to drape the towel down your back. Keeping your right arm in place, reach behind your lower back and grasp the opposite end of the towel with your left hand. Now, you should be holding the towel with your right hand behind your neck and your left hand behind your lower back. Gently pull the towel down with your left hand. You should feel a gentle stretch, but stop if you feel pain. Do three to five times. Switch hands so your left hand is behind neck and your right hand is behind lower back, and repeat.

    FOR PATIENTS & VISITORS

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    How To Perform The Wrapped Strap Exercise For Ankle Inversion

    Using a strap of some kind , hold onto each end and place the middle portion of the strap across the bottom of your foot, creating a stirrup.

    Next, while continuing to hold onto the strap, take your inside hand and wrap the strap around the foot in a counter-clockwise direction. You should have the foot wrapped securely in the strap.

    Now, either laying on your back with your foot up in the air, or with your leg out in front of you resting on the ground, pull the strap in your left hand toward you. This will bring your ankle into inversion.

    You can either lay on your back as you pull on the straps to invert and evert your ankles or you can stay in a sitting position as well. Its up to you!

    Pull until you feel a gentle stretch on the outside of your lower leg or your ankle .

    n this picture, Im pulling upwards on the left strap, causing my ankle to scoop inwards .

    Hold the stretch for just one or two seconds, back off and then repeat. I tend to perform about twenty gentle repetitions, but you can perform as many as you feel appropriate.

    What Is The Best Exercise For Stiff Knees

    5 Exercises to Loosen Up Tight Hips

    Straight Leg Raises. If your knees not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. Hamstring Curls. These are the muscles along the back of your thigh. Prone Straight Leg Raises. Wall Squats. Calf Raises. Step-Ups. Side Leg Raises. Leg Presses.

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