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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


Dr. Shaden Ghattas

Dr. Shaden Ghattas

Physical Therapist - Shaden Ghattas, DPT is the founder of Universus Physical Therapy. She has a proven track record for the fast recovery of muscle and joint injuries, is expertly trained in spinal manipulation (great for lower back injuries) and is a posture & biomechanics expert. Shaden was a former All-American college athlete in her day and has the training and expertise to get any athlete back to sport. Her current passion is in yoga and the healing arts, so she is very in-tune with the specific needs of the yoga practitioner. Shaden also enjoys treating woman with pelvic pain or those looking to simply get their body back after baby. She is trained as a women’ health expert through the American Physical Therapy Association. Shaden is a very proud mother of two and enjoys hiking, biking, and going to the beach with her kids. Degree: Doctor of Physical Therapy from Stony Brook University Passions: Exercise, yoga, playing sports with her kids, traveling, reading, spirituality, personal growth
Dr. Shaden Ghattas

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