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Dr. Shaden Ghattas Health Tips

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5 Simple Stretches for Knee Pain

Knee Pain

Try these very quick and simple stretches that we frequently prescribe for our patients with knee pain at Universus Physical Therapy! Give them a try and let us know how you felt. Knee pain is a very common problem that we see at our physical therapy clinic in Huntington. We find that overall our doctors have great success with helping people develop a home program which involves daily stretches/mobility exercises in order to keep the knee loose and pain-free! If you have any questions about these stretches or others, reach out to us at 631-533-2888 or www.universuspt.com. Here is our specific knee pain page: https://universuspt.com/knee-pain/

Good luck!!


1. Lunging Hip Flexor Stretch

Lunge
  • Assume a “half kneel position” while keeping a tall upright posture.
  • To increase the stretch, keep and upright posture and translate your body forward, slightly.
  • To increase the stretch, keep and upright posture and translate your body forward, slightly.
  • Hold for 30 seconds and perform 4 sets

2. Figure Four Stretch

Stretch

Sitting

  • Cross leg over and above the opposite knee.
  • Maintaining an elongated, upright posture slightly bow forward maintaining a neutral spine.
  • Hold for 30 seconds and perform 4 sets.

Lying Down

  • Cross leg over and above the opposite knee.
  • Interlace hands behind the straight leg, pulling it towards your chest.
  • Hold for 30 seconds and perform 4 sets.

3. Hamstring Stretch

Hamstring Stretch
  • Stagger your stance, placing one leg ahead of the other.
  • Placing the heel down, maintain an elongated and neutral spine as you slowly bow forward.
  • Hold for 30 seconds and perform 4 sets

4. Calf Stretch

Calf Stretch
  • Standing near a wall, stagger your stance while keeping a slight bend in the front leg.
  • Keeping your back leg straight and your heel on the ground lean toward the wall.
  • Hold for 30 seconds and perform 4 sets.

5. Quad stretch

Quad Stretch
  • Standing near a surface for balance
  • Use the same or opposite hand to grab on to one of your ankles
  • Keep a tall and neutral spine throughout
  • Hold for 30 seconds and perform 4 sets


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