Knee Pain Exercises
The following exercise are the ones we have found most effective in helping people recover and prevent recurrence of knee pain in the last 10 years of practice in Swindon. If you do have an existing condition then we recommend that you seek professional help before attempting these exercises. For more information on what knee conditions we can help you with here in Swindon then please click here. If you are in any doubt at all please call us on 01793 613352 and we’ll be happy to talk about your condition and what you can do to improve it. You can always be better tomorrow than you are today.
Disclaimer: The exercises below are meant for general education and demonstration purposes and may not be specific for your condition. If you feel any pain or discomfort then stop immediately and ensure you get proper medical advice. We cannot accept any liability for injury that may occur from your use of these exercises.
1. Posture – not wanting to sound like a broken record but… try and keep everything on an even keel at all times. Whether that is whilst your sitting – avoiding slumping to one side, especially on the sofa after a long day or when your walking – try to hold yourself nice and tall rather than slumped down with your chin on your chest. Life isn’t that bad really! For more tips on posture check out our blog post here.
2. Lumbar Extension – the opposite of slouching. Feels really good if you can cope with the blood rushing to your head. Affects all of the muscles which have an affect on the nerve that gives sensation in the knee. If that nerve is happy (femoral nerve) then your knee is generally happy. Over a Swiss ball is best but if you haven’t got one use the edge of the sofa or the bed. Simply arch backwards over the Swiss ball (or whatever you are using) and let the arms and legs hang in a relaxed fashion. You should feel a stretch through your stomach. You may get some sensation in your back also. So long as this is not painful carry on.
3. Half Moon – the name says it all! Make sure the feet are together and make like half a moon. Simples. This affects the obliques which become short and tight when your quadriceps do too much work putting extra pressure on the knees. Release these, ease the quads and the knees are happy.
4. Hamstring – an oldy but a goody. Especially for knee pain around the back. Simply plonk your leg up on something that seems like a good height and lean into it. A bonus tip is that you can keep the foot pointing straight, to the outside or inwards – each will hit slightly different muscles fibres. did you know there were 3 hamstring muscles?
5. Quad Stretch – again an old classic. Simply pull your ankle up to your back side. The bonus bit here is to push the pelvis up and outwards at the same time (think pelvic thrust!). This should increase the stretch and help loosen those quads making the knees feel more lovely.
6. Leg Pit – yes I did say leg pit! Your leg is a lot like you arm if you study the anatomy. Excitingly this mystical ‘leg pit’ houses the nerve that gives sensation in the knee, the previously mentioned femoral nerve. If you get into the same position as the hamstring stretch above and this time roll the foot all the way over so your inside ankle bone is resting into the surface you are stretching on. Now bend your standing leg to give yourself a suitable amount of stretch.
And there you have it. Happy knees all round. Well hopefully. If not or you’re still scared of making that knee pain worse give us a call on 01793 613352 and we’ll put your mind at rest and tell you how easy it should be to sort out. Alternatively just drop us a mail. For more information on how we can help you with your knee problems check out our homepage.