2 Gentle Stretches to Reduce Knee Pain
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https://www.youtube.com/watch?v=9dVqP-JsWq0&feature=youtu.be
Hi, my name is Dan Bartholomew. I'm a physical therapist in the outpatient physical therapy clinic here at Sharp Grossmont Hospital.
Today, I'm going to talk about exercises to help improve knee extension range of motion.
Every knee problem is different and requires a specific approach, so when performing any exercises it's always a good idea to consult your physical therapist or doctor to see if those exercises are right for you.
Knee extension is your ability to fully straighten your knee when you're standing and walking, which is very important because when your knee is not fully extended it can create pressure in your hip and your back.
The first exercise we're going to go through is a stretch to help improve your knee extension.
One helpful tip is if you're wondering if you're lacking knee extension, sit in this position that Marc's in right now and if you at
look at your knees and one knee is higher than the other; that knee is lacking knee extension and that's the one that you need to work on.
With this stretch, we're going to be stretching the calf. Some of the calf muscles insert above the knee so if those muscles are tight they can keep your knee bent and limit knee extension.
A stretching strap or even a waist belt can be used.
Wrap it around the ball of your foot and pull gently back.
You should feel a stretch in your calf and in the back of your knee
You should not feel pain in the knee joint itself
Tip: Do not lift your foot up off the surface ot the table
Keep your foot rested on the surface to provide a firm stretch with the strap
And I repeat gently. If you push down too aggressively you can cause increased knee pain.
Hold the stretch for 30 seconds .Repeat 2-3 times for two sessions a day.
In this exercise we're going to work on a patient's ability to actively straighten their knee.
Lean back against the wall with your back and hips firmly planted.Place your feet six inches away from the wall.And place the ball behind your knee.
Activate your quad muscles to straighten your knee to comfortable position
Hold the position for three seconds, then relax
Repeat two sets of ten.Once or twice a day
And like the other exercise, should be performed pain free.
Source : Baba-Mail
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Words
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Syllables
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IPA
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Pronunciation
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therapy
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ther-a-py
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/ˈθerəpi/
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therapist
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ther-a-pist
|
/ˈθerəpɪst/
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extension
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ex-ten-sion
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/ɪkˈstenʃ(ə)n/
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intense
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in-tense
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/ɪnˈtens/
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intensity
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in-ten-si-ty
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/ɪnˈtensɪti/
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aggressive
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ag-gres-sive
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/əˈɡresɪv/
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muscle
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mus-cle
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/ˈmʌs(ə)l/
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stretch
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stretch
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/stretʃ/
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