Hey, I’ve got another YouTube video for you. In fact, I filmed a bunch more yesterday. You should see those videos in the next couple of weeks. If you haven’t subscribed to my YouTube channel yet, make sure to subscribe here.
For today, I have a video and article for you when it relates to relieving knee pain.
In today’s video, I wanted to go through 4 simple knee pain exercises and stretches.
4 Simple Knee Pain Exercises and Stretches
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate.
#1 – Knee to Chest
Knee to Chest
If you have knee pain, you don’t have full range of motion in the knee. It is really important to get that range of motion back in your knee. Remember, we are non-weight bearing so you are lying on the back focusing on the range of motion. There is no load or pressure through the knee. You will do one set of 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds and then relax.
#2 – Leg Back Stretch
Leg Back Stretch
People with knee pain have difficult time doing knee stretches. You are lying on the side, bend your leg at 90 and then you will bring that leg back. You are looking for light stretch in the front of the thigh and it might even happen in the front of the hip. Hold for about 20 seconds going twice on each side alternating back and forth. If you find it difficult to hold your leg up, you can rest your leg on a pillow as long as you still have that stretch in the front of the thigh and then the front of the hip.
#3 – Leg Straightener
This exercise complements the first one that we went through so we got both knees bent. In this exercise, you try to straighten one leg out as much as you can. You will fully straighten the leg out or whatever point you can where you can feel resistance, hold it and then bend it back. You will do 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds.
#4 – Wall Press
You will do an isometric contraction or isometric strengthening exercise. You will move towards the wall and then press up against the wall but you will not be moving anywhere. You are doing an isometric contraction so the muscles are active around the knee like in the quads but there are no changes in the joint angle. You are working the muscles and the knees in the safe position.
You can change to different angles. For instance, you can move from 90 degrees to 100 degrees angle and then press into the wall. You can feel that your quads are activated and you are working on strengthening the range of motion of the knee. You will push for 5 seconds. Do not push to maximum. Push for about 50% up to 80% strength. You will do 5 repetitions at one angle and then you can go through different angles.
If you are suffering from any kind of knee discomfort and want to permanently end the soreness, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS