What Stretches Can Help Relieve Knee Pain?

Physical Therapy Near White Plains NY

Are you dealing with knee pain? Regardless of what’s causing this pain, it’s important to take measures to combat it so that you can get back to your everyday activities as quickly and safely as possible. In many cases, stretching can be helpful in reducing knee pain. If you’re dealing with knee pain and are looking for physical therapy near White Plains NY, we invite you to visit us at the New York Sports Medicine Institute. 

How Does Stretching Help With Knee Pain?

In many cases, suppose knee pain is the result of an injury, arthritis, or you are recovering from surgery. In that case, gentle stretching and strengthening exercises can be beneficial in relieving knee pain. Various stretching exercises will help reduce pain while also restoring and improving the knee joint’s range of motion, strength, and flexibility. These exercises will help avoid the stiffness that often accompanies prolonged immobility periods. You must consult with a doctor before beginning knee pain relief exercises, especially after an injury, surgery, or if you have arthritis. At the New York Sports Medicine Institute, physical therapy near White Plains NY, we will make an assessment and formulate a treatment, stretching, and exercise plan that best fits you and your needs.

Which Stretching Exercises are Effective?

Various stretching techniques can be effective in relieving knee pain and improving strength, flexibility, and range of motion in the knee joint. Some stretching exercises that have shown to be effective in relieving knee pain are described below:

  • Quadriceps Stretch: Using a chair or wall for support, raise a foot and grab it with your hand, pulling it as close to your glutes as possible before you feel pain. This stretch will improve the flexibility of your knee joint, hip flexor, and quadricep muscles.
  • Hamstring Stretch: After laying down on your back with your legs straightened as much as possible, raise one leg, grab your thigh with both hands, and slowly guide the leg up towards your head while keeping the leg as straight as you can. This stretch targets the back of your leg up to the glutes and will help with relieving knee pain.
  • Hamstring Curl: Using a chair or wall for support, bend one knee and raise the foot towards the ceiling, coming as close to your glutes as possible. Do this slowly, and complete 2 to 3 sets of 10 repetitions. This bend and stretch will help improve mobility and relieve pain in the knee joint while strengthening the hamstrings.
  • Leg Extensions: Sit in a chair with good posture and broaden your shoulders. Raise your leg out in front of you, straightening it so that your foot is directly out in front of you. Slow, controlled repetitions will work your quadricep muscles while stretching out and strengthening the knee joint, which will help relieve pain.
  • Straight Leg Raises: Lay down on your back with one leg bent and one leg straightened. Slowly raise the straightened leg until it is at the same height as the bent knee of the other leg. Repetitions of this exercise will strengthen the quadriceps and hip flexors while also placing a healthy strain on the knee joint that will help with pain relief.
  • Prone Leg Raises: Lay down flat on your stomach with your legs straightened. Slowly lift one leg as high as you can while keeping it straightened. Hold this position for about 5 seconds before slowly lowering the leg. This exercise will strengthen the hamstrings and glutes while also placing a minimal but rehabilitative strain on the knee joints.  

Other Exercises That Help Relieve Knee Pain: Physical Therapy Near White Plains NY

While many stretches are convenient, can be done at home by yourself, and are highly effective, there are other options for relieving knee pain once you have built up enough strength in your knees. Always consult with a doctor to ensure that you can safely partake in these exercises. Some of these options are listed below:

  • Yoga.
  • Walking.
  • Swimming.
  • Stationary Cycling.
  • Water Aerobics.

Physical Therapy Near White Plains NY

Knee pain can be highly intrusive in our lives, stopping us from partaking in our daily activities, having fun with friends and family, and playing the sports we love. Don’t let knee pain control you any longer. If you’re looking for physical therapy near White Plains NY, we are here to help. Contact the New York Sports Medicine Institute today.

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