I wanted to show you a few tips on managing knee pain and swelling
CLICK HERE to watch the YouTube video.
I had Alix to demonstrate the exercises.
1. Foam Rolling Out the Quads
Place the foam roller on the floor, and then lie down on it underneath your thigh. Roll from below the hip and roll down the thigh to above the knee, and then reverse the movement. Move back up to the quad or thigh to below the hip.
Foam Rolling Out the Quads
Start with one set of 5 reps ― 1 repetition is rolling up to thigh and rolling back down the thigh. Perform this exercise in a smooth, controlled movement with a quick stop at the end. Put enough weight to the foam roller so that the muscle will be massaged. It should feel like the massage is working on the muscles and loosening them out. You shouldn’t be screaming in pain. It should feel like you are giving the quad muscle a deep massage.
The purpose of this exercise is to loosen up the quad to decrease the stress on the knee joint, which will help to overcome swelling in knee joint.
2. Foam Rolling Out the Iliotibial Band
Place the foam roller on the floor, and then lie down on it on your side. Roll from below the hip to above the knee and keep rolling through the outer part of the thigh.
Foam Rolling Out the Iliotibial Band
Start off with one set of 5 reps ― 1 repetition is rolling up the muscle and back down the muscle. Perform this exercise in smooth controlled movement with a quick stop at the end position. You should feel a deep massage with this exercise.
You may want to put enough weight into the foam roller. It should feel like the muscle is being massage and loosen up and you are getting a deep massage to loosen up the iliotibial (IT) band so that it puts less stress and strain on the knee joints and help with the recovery of swelling in the knee.
3. Forward Fold Movement
Begin in an upright standing position. Legs are both hip-width apart and keep your upper body straight. Move through the hips, bend forward and round out to the rest of the spine and fold your body forward. Then, put your hands on the floor if you can. Focus on stretching out the hips and hamstring area. Hold the bottom position for 20 seconds, and then go back to start position and repeat the movement.
Forward Fold Movement
Start off with one set of 2 reps. Perform this exercise with 20-second holds. The intensity is light. We’re looking at a static stretch. You are looking to stretch out the glutes, hamstrings and the muscles around the hips.
The purpose of this exercise is to loosen up the muscles around the hips and in the hamstring areas to have less stress on the knees to help with the recovery of swelling in the knee joints.
4. Wall Hamstring Stretch
Lie on your back to the floor and put your arms to the side. Put your legs up against the wall and relax your upper body. To increase the intensity of the stretch in your hamstring area, bring your seat closer to the wall.
Wall Hamstring Stretch
Start with one set of 2 reps. Perform this exercise with 20-second holds. The intensity is light. We’re looking for a light static stretch in the hamstring and glute areas.
The purpose of this exercise is to lengthen out the hamstring and stretch out the muscles around the hip to decrease the stress and pull, pain and swelling on the knee joint.
5. Single Leg Raise
Lie on your back to the floor and put your arms to the side. Relax your upper body. Bend the knees. Straighten one leg up as much as you can and bring it close to your chest by pulling it with your hands.
The most important part of this exercise is to work on straightening the knee as much as you can. Because if you bend the knee, it can go further and that’s not what we want. We rather have it straight, and then bring the leg back so the focus will be more on the hamstring stretch.
Single Leg Raise
Start with one set of 2 reps alternating back and forth. Perform this exercise with a good hold of 20 seconds at the end. The intensity is light. You are looking for a static stretch in the hamstring area.
Here are some helpful tips on managing knee pain and swelling. The purpose of this exercise is to lengthen out the hamstring and stretch out the gluteal areas if that’s where you feel the stress or tightness. This exercise will decrease the stress on the knee joints and help with knee pain and overcome swelling on the knee joint.
Give these five exercises a go. They are five great exercises to overcome knee pain and decrease the swelling in your knee joints.
If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program, here!
Take care!
Rick Kaselj, MS