Stretches For Knee Pain

Knee pain is a nuisance and may sometimes limit a patient’s mobility. Whether caused by an injury, from exercise or any other cause, knee pain is relatively joint and most people will suffer from it at some point in their lives. Luckily, there are a lot of basic exercises that will aid in reducing knee pain or maintaining the flexibility of your knees. This article will highlight some of the best stretches for knee pain after running for different kinds of knee pain.

FYZICAL Therapy and Balance Centers – Woodstock Physical Therapy treats knee pain with individualized care and plans. I can speak to their physical therapists and get the proper stretches for upper knee pain and other appropriate exercises for the knee.

Stretches for Front of Knee Pain

If you're experiencing pain in the front of your knee, it may be caused by overuse injuries to the patellar tendon or inflammation of the fat pad behind the kneecap. Some good stretches for lower knee pain include:

• Quad Stretch: Stand up tall and hold onto a wall for balance. Bend your knee and grab your ankle with your hand, gently pulling your heel toward your buttocks. Hold for 30 seconds and repeat 2-3 times on each leg. This stretch targets the quadriceps muscle in the front of the thigh.
• Patellar Tendon Stretch: Sit in a chair and extend your painful leg straight out in front of you. Keeping your thigh on the chair, bend your foot upwards with your toes pointing to the ceiling. With your hands, gently pull your foot closer to your body until you feel a mild stretch in the patellar tendon in front of your knee. Hold for 30 seconds.
• Heel Slides: Lie on your back and bend your knees. Slowly straighten one leg, sliding your heel along the floor until you feel a stretch in the front of your knee. Hold for 5 seconds. Bend your knee again and repeat 10 times. Do 2-3 sets per leg.

Stretches for Inner Knee Pain

If you have pain on the inner side of your knee, the likely culprit is your medial collateral ligament (MCL). Stretches for inside knee pain include:

• Figure Four Stretch: Lie on your back and cross your sore leg over your other leg, bending your knee and placing your foot flat on the floor. Reach through and grab the back of your thigh, gently pulling it towards your chest until you feel a stretch along the inner knee. Hold for 30 seconds. Repeat 2-3 times.
• Inner Thigh Stretch: Sit on the floor with your knees bent and feet together. Push your knees outward with your hands until you feel a mild stretch along the inner thighs. Hold for 30 seconds, then relax. Repeat 5 times.
• Calf Stretch Against Wall: Stand facing a wall slightly farther than arm's length away. Step one foot forward with a bent knee while the other leg extends straight behind you with a straight knee. Keeping your belly pressed to the wall, bend your front knee until you feel a stretch in your calf. Hold for 30 seconds, then switch legs.

Stretches for Outer Knee Pain

Discomfort on the outer side of your knee may indicate issues with your iliotibial band (IT band) or lateral collateral ligament. Stretches to do for knee pain include:

• IT Band Stretch: Lie on your side with your sore leg on top and both knees bent 90 degrees. With your top hand, gently push your top knee toward the floor until you feel tension along the outer thigh and knee. Hold 30 seconds. Repeat 2-3 times per side.
• Lateral Lunge: Stand with feet shoulder-width apart, knees slightly bent. Take a big step sideways with one leg, bending your knee and keeping your other leg straight. Push your hips backward as if sitting into a chair, while feeling a stretch down the outer thigh and knee of your straight leg. Hold for 30 seconds before switching sides.
• Pigeon Pose: Bring one knee forward towards your wrist from all fours so your leg is bent at 90 degrees. Stretch your other leg straight back and lower your hips towards the floor while keeping your back straight. You'll feel a deep stretch in your outer hip and IT band. Hold for 30 seconds, then switch legs.

Conclusion

Knee pain can originate from many sources, but targeted stretches for knee pain from running can help provide relief in all areas of the knee. Consult a Knee Pain Therapy in Woodstock, GA physical therapist like FYZICAL Therapy and Balance Centers - Woodstock in Woodstock, GA to get properly diagnosed and receive a customized treatment plan. Be sure to warm up before stretching, move slowly, and stop if you feel any pain. With consistency, these simple stretches can help get you back to pain-free movement.