Home Exercises for Knee Pain - Stretching

Home Exercises for Knee Pain – Stretching

Avoid Knee Surgery and get rid of the Knee Braces – Try these simple home exercises for Knee Pain, which includes Knee stretching as well as Knee Strengthening

Whether you run marathons or simply want to get out of your car without pain, working on knee flexibility remains crucial to living a healthy, active life. As one of the strongest and most essential joints in the human body, the knees include tendons, muscles, and ligaments that need to work in harmony to allow you to properly bend and move side to side.

The good news is there are several ways to treat knee pain and keep your knees healthy, including stretching and strengthening exercises that you can do on your own.

In this article, we’ll walk you through some of the most effective exercises you can do to stretch the muscles around your knee and reduce knee pain.

It is good to know that Knee stretching and strengthening might be the most effective non-drug treatment you can do if you have osteoarthritis. If you experience knee pain, strengthening the quadriceps and increasing flexibility can be more effective than routine use of knee braces or non-steroidal anti-inflammatory drugs.

How Often You Should Stretch

You should aim to stretch once a day, especially after a strenuous physical session or a middle distance run when your muscles are warm. If you want to complete a knee-stretching session on its own, you should complete approximately five minutes of moderate cardio to warm up the body and allow you to achieve a better range of motion for each stretch.

Each time you perform a knee-stretching session, aim for a comprehensive routine targeting your calves, hip flexors, quadriceps, and hamstrings.

How To Do Them

Once you’re warmed up, focus on stretches for the following  – Calves, Hamstring, Quadriceps, IT Band and then repeat them once you’ve completed the knee strengthening exercises.

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.

What else can help with knee pain?

 Finding relief from knee pain depends on the cause or issue that’s making it difficult for you to go about your daily activities. Carrying excess weight puts extra stress on your knees, which may lead to osteoarthritis.

In this case, the most effective treatment, is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees.

But if overuse is the culprit, A sports medicine specialist or physical therapist can work with you to develop a program that includes range of motion exercises, stretches, and muscle strengthening movements.


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