7 Stretches to Relieve Knee Pain

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Pain in the knees can highly weaken a person. A healthy knee is a key to a great quality of life. However, the Center for Disease Control claims that 50% of all people with arthritis will develop knee pain by the age of 85.

Even though you don’t have knee pain, you most certainly know someone who does.

The reason for this is because knee pain affects one in five Americans. As one of the top causes of disability, joint pain can affect multiple areas around the body not only the knees, according to James Rippe, M.D.

But, what is more, frightening is the fact that nothing is improving. According to a study from 2013, there was a 162% increase in knee replacements for people who are older than 65 years. This is the highest number in the last 20 years.

What Causes Knee Pain

Multiple factors can result in a knee pain. For example body weight, inactivity, improperly treated injuries, poor posture, and not enough nourishment. But, if you take better care of your health in your early thirties, you might be able to avoid this pain.

In addition, you will strengthen your joints and save yourself from any potential discomfort or daily pain. Therefore, start by maintaining an active lifestyle with low-impact activities, like yoga, swimming, cycling, walking, etc.

7 Stretches for Your Knees

Who doesn’t want to exercise in the comfort of their home? That is why we have prepared the best stretches you can do at home to strengthen the muscles and keep your knees healthy. All you have to do is extend, stabilize and flex without the exhausting workouts.

1. Quad and Half-Knee Hip Stretch

Put a pillow or a towel on the ground to make the surface softer for the knee. Now, kneel on one knee and place it on the pillow. Your other foot should be on the ground in front of you at a 90-degree angle. After that, lean forward and stretch your bended knee towards your back.

Hold it as close to your buttocks as you can with your arm. If you need more support to stay in that position, try placing your other arm on your knee. This way you can stretch your hips and strengthen the knee.

2. Wall Calf Stretch

Place your foot against the wall. Flex your foot by positioning the fingers and your heel against the wall vertically. While you are in this position, try to keep it for as long as you can. Keep repeating this stretch 10-15 times.

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3. Quad Foam Roller

Get a foam roller and put it on the ground. Lie down on the ground and face the floor. Next, put the foam roller under your right leg and turn your body sideways. Concentrate all the weight on the right leg.

Now, all you have to do is roll your leg up and down and strengthen your muscles. Switch to your other leg and repeat the same stretch. You can do this for five minutes or more.

4. Straight-Leg Raise

Put a pillow or a folded towel on the floor and lie down facing the ceiling. Bend one knee and extend the other leg. Slowly bend the knee and extend the other leg and keep switching the legs. Keep doing this stretch 10-15 times, or until you can.

5. Calf Smash

Sit on the ground and bend one knee towards you and extend the other leg. While you are in this position, place a ball, like yoga or massage ball, under your bended knee and try to bend the knee even more.

Try to keep it as close to your buttocks as you can by sandwiching the ball. After that, switch to your other knee and repeat the process.

6. Wall Hamstring Stretch

You will need a resistance band for this exercise. If you have it, lie on the ground face up. One of your legs should be extended on the ground, while the other should be extended upwards. Prop it up on a wall and use the resistance band to hold your leg in this position.

Place the band on foot and pull it towards you. When you reach the best position for you, stay that way and hold the leg for five seconds or more. Repeat the same process with your other leg for as long as you can, or for 10-15 rounds.

7. Towel Stretch

Fold a towel in half and sit on a chair. Put the towel under your knee and bend the knee slowly. Make sure that your other leg is firmly set on the ground to keep you balanced. If you need more support, you can gently wrap your arms around your bended knee and push it towards you.

Did you find these exercises helpful? Make sure to tell us about your experiences and share this post with family and friends!

Source: Tip Hero | Greatist | HealthLine


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