Knee pain is something that can become a struggle for people. It may impact the quality of life. Other people who are suffering from severe knee pain considered having a knee replacement surgery done by an expert from a foot doctor office. But to those who are experiencing mild knee pain, there are some stretches that might ease pain and help to increase the overall function and movement of the knees. Here are 4 stretches that professionals recommend for knee issues or strengthening.
1. Quadricep Stretch
The quadriceps are large thigh muscles. Stretching them may improve flexibility in the hip flexors and quadriceps for better mobility and less discomfort.
To perform this stretch:
1. Use a wall or chair for support. Make sure feet are shoulder-width apart
2. Bend a knee so your foot points up toward the glutes.
3. Grab your ankle and carefully pull it toward your glutes as far as yu are able to comfortably do so.
4. Hold the position for 30 seconds
5. Return to the original position and switch legs.
6. Repeat twice per side
2. Heel And Calf Stretch
This stretch works the calf muscles in the lower legs. A chiropractor can help you decide if it’s right for your needs
For this stretch, you will:
1. Stand facing a wall
2. Put your hands on the wall. With toes of both feet pointed toward the wall, slide one foot back as far as you feel comfortable. Make sure your knees are slightly bent and your heels remain flat.
3. Lean in and hold the stretch for 30 seconds. You’ll feel it in your back leg.
4. Switch legs and repeat the stretch.
5. Do it twice per side.
3. Hamstring Stretch
This stretch works the hamstring muscles, which are a group of large muscles on the back of the legs, behind your knees.
When you do this stretch, you can feel it in the back of your legs up to your glutes. You can add some extra benefit by stretching your foot while you do it. This allows you to work your calves at the same time.
To do this exercise, you will:
1. Lie down flat on the floor, using a mat for comfort if you would like.
2. You can start off by putting each leg straight or with knees bent and each foot flat on the floor.
3. Lift one leg up.
4. Grasp your leg gently behind your knee. Pull your knee toward your chest until you feel the muscles stretching. You should feel the muscles working, but it should not hurt.
5. Hold the position for 30 seconds
6. Replace that leg to its flat position and stretch the other side.
7. Repeat this stretch twice on both sides.
4. Butterfly Stretch
This stretch helps the groin, inner thighs, and hips more flexible. According to orthopedics surgery specialists like dr robert macarthur, more flexibility allows proper movement of the body, which can prevent pain.
To do this stretch, you will:
1. Sit on the ground with your head and torso held straight
2. Put the soles of your feet together. This should form a triangle shape with your legs.
3. Lower your knees to the sides as far as is comfortable.
4. Lean forward while keeping your head and torso aligned. You’ll feel the stretch in your inner thighs.
5. Hold the position for 30 seconds.