Overcoming Injury With the Best Stretches for Knee Pain

Knee Pain Treatment in Oakville

Your knee joint undergoes a lot of stress. Daily activities like walking and climbing stairs can become arduous if you experience pain and stiffness in your knees. Strengthening the muscle groups in your legs can take some of the pressure off of your knee joint and ultimately improve your mobility. Check out some of the best stretches for knee pain.

Lower Body Stretches for Alleviating Knee Pain

Stiff knees can occur because of injury or medical conditions like arthritis. To combat knee pain, it’s important to strengthen the muscles surrounding the joint. Performing these stretches every day can improve key muscle groups in your legs and provide better support to your knees.

Half Squats

You’ll feel this stretch the most in your thigh muscles and buttocks, and over time, it will become easier on your knees. Start with your feet shoulder-width apart and lower your hips about 10 inches. Keep your back and chest straight as you hold the position for five seconds, and then return to your starting position.

Gradually work on lowering your hips until you reach a full squat.

Standing Hamstring Stretch

One of the best stretches for knee pain is a standing hamstring stretch, which targets the large muscle in the back of your thighs. Put one leg in front of the other with the heel on the floor so your toes point up. Slowly lean forward so your opposite leg bends at the knee while the other leg remains straight. 

Hold this position for 30 to 60 seconds, and then repeat the stretch on the opposite leg. 

Standing Quadriceps Stretch

A quadriceps stretch focuses on your other major thigh muscle, which is located in the front of the thighs. Performing this stretch daily relieves pressure in your kneecap and improves your balance.

Begin with both feet hip-width apart and raise one ankle behind you. Grab your ankle with your hand and guide it toward your buttock as you raise your opposite arm straight over your head. Hold this stretch for 30 to 60 seconds, and then switch legs. 

Ankle Dorsiflexion

This stretch requires some equipment but can work wonders for anyone with knee pain. Sit in a chair with your feet together and directly in front of you. Keep both feet flat on the ground so your knees rest at a 90-degree angle.

Keep one foot flat while you raise the other one toward your shin. Make sure you keep your heel on the ground to feel the full effects of this stretch. Repeat this motion for 30 seconds, and then repeat the stretch with your other foot.

For a better stretch, you can loop a resistance band around your feet.

Contact OAK Chiro and Wellness for Knee Pain Relief

Use the best stretches for knee pain in this guide to strengthen the muscles around your knee joint and improve your mobility. For better results, work with trained chiropractors and physical therapists at OAK Chiro and Wellness. We help people of all ages regain strength and mobility after an injury or overexertion. Call our clinic at (289) 815-0241 to schedule an appointment.

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