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 https://universuspt.com. Here is our specific knee pain page: https://universuspt.com/knee-pain/
Good luck!!
1. Lunging Hip Flexor Stretch
- 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
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
- 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
- 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
- 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
