Tuesday, October 4, 2022
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How To Stretch Your Knee

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How to Stretch Out Your Knee

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Are My Hamstrings Tight

  • Simple Test: When standing, try and touch your toes whilst keeping your knee straight. If you can, you probably dont have tight hamstrings, if you cant then you probably need Hamstring stretches.
  • More Specific: Lie on your back and lift your leg up so your hip is bent 90°. Then, keeping your hip still, raise your foot and straighten your knee as much as you can. A woman should be able to get her knee within 20° of fully straight, and a man within 30°. If you cant get your knee that straight, you most likely have tight hamstrings.
  • Downward Dog Calf Stretch

    When it comes to a basic calf stretch the Downward Dog is the leader. A classic yoga pose, it helps stretch your calf muscles.

  • Position your body in a high plank so that your hands are located directly beneath your shoulders.
  • You will want to shift your weight so that your butt arches upwards towards the ceiling and forms an inverted V with your body.
  • Press your heels into the ground so your calf muscles stretch while maintaining your V form.
  • Bend your knees slightly and press your heels down to the ground to pull your calf muscles.
  • Repeat five times.
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    Prone Straight Leg Raises

    Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldnt feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

    What About Pain In The Back Of The Knee

    back pain stretch knee to chest 2

    Tightness in the back of the knee can also be kind of painful. Doing these stretches for knee tightness might help relieve that pain, too, if it’s minor and actually due to the tightness.

    But if the pain is ever sharp, or if it gets worse over time, stop what you’re doing. These are signs you might have an actual injury, and that needs to be addressed by a doctor or physical therapist.

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    Simple Exercises And Stretches To Keep Your Knees Strong And Healthy

    Strong knees balance your body and help you maintain a correct posture. The importance of healthy knees, however, is often unrecognized until theres a problem. And the knees are the most commonly injured joints in the body.

    Anyone, irrespective of age, can face trouble with their knees at some point in time. Playing sports, following a rigorous exercise routine or participating in other activities can cause muscle strains or ligament tears leading to knee problems.

    For some, the pain can be severe enough to restrict daily activities, while for others it may be just mild. In either case, you must not ignore knee problems lest they might turn severe.

    Knee problems are not always a result of issues in the actual knee joints. Any kind of tear or rupture in and around the muscles in your thighs may reach up to your knees to create troubles.

    All the muscles and joints near the knees are closely related in maintaining the knees in a healthy state. Therefore, it is important to exercise the area around the knees.

    Exercising the quadriceps , hamstrings , abductors and adductors helps maintain the health of your knees.

    If these muscles are in good shape, your knees will automatically be functioning well and will be less susceptible to injury.

    Here are 10 simple knee-strengthening exercises that can be easily practiced at home.

    Bringing It All Together

    When it comes to knee rehabilitation, taking things slow is always encouraged. Running back into the gym after a meniscus tear or an ACL injury is not a good idea, especially if your doctor advises you to rest.

    But, taking things slow and stopping altogether for 6 months are two very different things. You should still be training in the gym, moving your joints, and definitely stretching as soon as possible post-injury. Doing so will help to speed up the recovery process, keep you from gaining weight, and will help strengthen the muscles around your knee to prevent injury in the future.

    I often wonder if I could avoided my second injury if I had followed this advice ten years ago. Let my injury experience be a warning and motivator for you to take care of your knees right now.

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    What Do I Need To Know About Knee Exercises

    Knee exercises help strengthen the muscles around your knee. Strong muscles can help reduce pain and decrease your risk of future injury. Knee exercises also help you heal after an injury or surgery.

    • Start slow. These are beginning exercises. Ask your healthcare provider if you need to see a physical therapist for more advanced exercises. As you get stronger, you may be able to do more sets of each exercise or add weights.
    • Stop if you feel pain. It is normal to feel some discomfort at first. Regular exercise will help decrease your discomfort over time.
    • Do the exercises on both legs. Do this so both knees remain strong.
    • Warm up before you do knee exercises. Walk or ride a stationary bike for 5 or 10 minutes to warm your muscles.

    Stretches To Alleviate Knee Pain

    How to Do Quadriceps Stretches | Knee Exercises

    According to the Institute of Medicine of The National Academies, nearly 100 million Americans live with chronic pain. And according to the Center for Disease Control and Prevention , many U.S. adults report pain in multiple parts of the body and nearly 20 percent struggle with knee pain.

    One thing that can help: myofascial release, a technique that involves applying gentle, sustained pressure into the body’s connective tissue to eliminate pain and restore motion. One way to do this is with a foam roller. Pressure from the foam roller can release tension trigger points and knots.

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    Stretch Your Hip Flexors

    Your hip flexors help with your overall stability and are important for explosive movements like jumping and sprinting. Hip flexors also help take stress off of your quads, which is important since excess stress on your quads means more stress on your knee.

    How to stretch your hip flexors:

  • Kneel on one knee, with your other leg bent for support
  • Lift the arm on the same side as your bent knee upwards, reaching for the ceiling
  • Tilt your pelvis forward
  • Hold for about 30 seconds
  • Other Runners Knee Treatments

    Tape it up. A 2019 review found that taping your knee and foam rolling could also help you out. More specifically, the McConnell taping technique helps to pull the kneecap to the middle , which reduces pain and helps prevent it from gliding out of alignment during use.

    Foam roll.Studies have also shown that foam rolling can be helpful in reducing fascial adhesions and trigger points throughout the muscle that make it feel tight. Just make sure you NEVER roll on a bony area or directly on a joint line .

    Ice it. A little cooldown can help reduce inflammation too. Lay a bag of crushed ice or a frozen gel pack on your knee for 10 to 20 minutes at a time to feel the pain slowly subside.

    Pop an OTC pain med. Taking nonsteroidal anti-inflammatory drugs like ibuprofen might help the pain. Just talk to your doctor first.

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    Peroneal Tendonitis And The Best Stretches To Relieve Pain

    So youve visited your doctor to deal with that nagging pain on the outside of your foot or leg. Theyve told you that you may be suffering from peroneal tendonitis. Okay great but what does that mean? How do we treat it? How long will it take to go away? Our expert physiotherapist, Derrick Shao is here to help and provide some insight on how to manage this pain so you can get back to all the activited you love.

    How To Strengthen Your Knees

    Knee Pain

    Knee pain accounts for nearly 4 million primary care visits annually. The best way to exclude yourself from that statistic? Learn how to strengthen your knees.

    You can easily strengthen your knee muscles at home with these 6 exercises. Theyre versatile, and you can adapt them to your current level to reap the benefits!

    Ill also mention:

    • A few dos and donts.
    • Other ways to strengthen the muscles around the knee.
    • Recommendations so you can get the best results!

    Lets get to it.

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    Reducing Knee Tendon Inflammation

    Tendons are thick bands of connective tissue that connect muscles to bones. They have a high concentration of strong collagen fibers which, according to Informed Health, makes them resistant to tearing, but not stretchy. In fact, according to the Massachusetts Institute of Technology, tendons shouldn’t stretch at all.

    Therefore, stretching exercises won’t elongate the tendons to relieve stiffness. Stiffness due to tendonitis, a condition typically caused by overuse according to Columbia University, is due to inflammation. Reducing inflammation can relieve tight tendons behind the knee and in front of the knee.

    There are several ways to treat inflammation that can be carried out at home. According to the Cleveland Clinic, these include rest, ice and over-the-counter anti-inflammatory medications. You should also avoid the motion that is contributing to your tendonitis. If you are a runner, for example, it’s time to take a break, or cross-train with cycling or swimming.

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    Best Stretches For Knee Pain: Get Flexible Relieve Pain Fast

    The following stretches target the hips and those other important muscles that are involved in supporting your knees.

    No matter your workout routine of choice, these stretches will help keep the muscles limber, loose, and ready to do their jobwhich will better protect your knees from taking on too much impact and becoming strained.

    If you tend to experience knee pain or discomfort, we suggest doing the following stretches every single day, plus after every time you work out. Hold each for 30 seconds to a minute, depending on how tight you are.

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    Lunging Hip Flexor Stretch

    If the hips become tight, your body will rely on and overwork the quads, which puts pressure on the knees, This stretch is an easy way to open up the hips:

    • Kneel on one knee. Place the opposite foot flat in front of you, front thigh parallel to the floor.
    • Lean forward, stretching your hip toward the floor.
    • Tighten your butt this will allow you to stretch your hip flexor even more.
    • Reach up with the arm on the same side as the knee on the floor. This will help deepen the stretch.
    • Switch sides and repeat.

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    Great Exercises To Strengthen Your Knees

    How to Stretch, Foam roll, & Strengthen your knees- Arthritis & Pain

    Check out these 5 great exercises to strengthen your knees so you can enjoy your day-to-day activities with less pain, popping and stopping.

    One of the best ways to develop stronger knees and ward off future injuries is to build strong, fluid and solid muscles around the knees and in your legs and core.

    Strength and flexibility go hand-in-hand: a fluid muscle is a happy muscle. Knee exercises and stretches that promote both power and flexibility are of the greatest benefit. Knee strengthening exercises develop the muscles around the knee, but they can also cause the muscles to get tight, if not stretched properly. A tight muscle will constrict the knee joint and be more prone to injury. Stretching after knee strengthening exercise will alleviate muscle soreness and keep the muscles long and elastic.

    Before embarking on any kind of training regimen, consulting with a certified physical therapist is a small investment that can pay huge dividends down the road. The expert advice of a trained professional, with no referral needed, can save you time, allow you to work more efficiently and guide you toward the best exercises for your own unique situation.

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    Exercises To Help Relieve Patellar Tendonitis Or Quadriceps Tendonitis

    Another very common type of knee pain occurs when the tendons that are connected to your kneecap become inflamed . Patellar tendonitis, also called “jumper’s knee,” results in pain at the base of your kneecap, while quadriceps tendonitis results in pain at the top of your kneecap.

    The patellar and quadriceps tendons help straighten your kneecap as you extend your leg. When used repetitively or when placed under excess pressure as a result of weak hamstring and/or quadriceps muscles, painful inflammation of the tendons can result.

    To help relieve knee pain caused by tendonitis, focus on gently stretching and strengthening your hamstring and quadriceps muscles.

    “With knee-related tendonitis, resisted knee extension exercises should be avoided, since this movement applies stress to the quadriceps and patellar tendons, as well as the kneecap,” explains Dr. Brooks. “In addition, cycling may cause pain, since the constant bending repetitively stretches your already inflamed tendon.”

    Instead, Dr. Brooks recommends the elliptical as a great way to maintain your fitness without worsening your knee tendonitis pain. An elliptical machine keeps your knee in a neutral position, reducing the amount of tension placed on these tendons.

    Stretch To Improve Range Of Motion

    There are four main types of stretching: Static, dynamic, ballistic, and PNF. Of these four, you are most likely to have performed static stretching . The stretch you have probably heard least about is PNF stretching, yet for rehabilitating your knee, its the most important one!

    PNF stretching usually requires a partner. Using the lying hamstring stretch as an example, lie on the floor while your partner straightens your leg and raises it up in the air until your hamstring feels tight. After 10 seconds or so you flex your hamstrings to create force against your partner. You continue pushing into your partner for 10 seconds before relaxing.

    As you relax your partner will be able to take advantage of the stretch reflex to move your leg into a deeper stretch. Over time, this will eventually lead to a permanent increase in your range of motion, more so than static stretching . Check out the quick demo above.

    While recovering from a knee injury, its crucial that you regain your full range of motion so that you knee function is not inhibited by muscle tightness. Use PNF to stretch your hamstrings, quadriceps, and possibly your gastrocs at least twice per week .

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    Consistency Is The Key

    Knee stretching and strengthening is a gentle and gradual process. Therefore, consistency in practicing these knee stretches goes a long way.

    The knees are one of the most important joints in the foundational structure of your body. So, take good care of them and enjoy pain-less healthy knees, irrespective of your age and occupation. I wish you the best!

    What Do I Need To Know About A Knee Sprain

    Knee

    A knee sprain occurs when one or more ligaments in your knee are suddenly stretched or torn. Ligaments are tissues that hold bones together. Ligaments support the knee and keep the joint and bones in the correct position. Treatment and recovery time depend on the type and severity of the knee sprain. Before you start doing knee exercises, follow your healthcare provider’s recommendations for decreasing swelling and pain. Then, do knee stretches and strengthening exercises as directed.

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    Watch Now: 4 Stretches To Strengthen Your Knees

    The knee is a commonly injured joint, with the greatest proportion of injuries in people ages 25 to 44. It is especially susceptible to damage during athletic activities and exercise. However, stretching and strengthening the muscles and tendons of the knee joint may help reduce the risk of injury.

    If you are having knee pain, you may benefit from physical therapy to help you manage your condition. Your PT will assess your situation and provide strategies to help you fully recover. Stretching exercises may be one component of your PT knee rehab. Whether or not you have pain or an injury, check in with your doctor or PT before starting these, or any other, stretches for your knee.

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    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.

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