stretches to reduce knee pain

3 Knee Stretches to Reduce Chronic Knee Pain

With knees you need to be careful not to overuse or abuse. For women in particular, quadriceps muscles may be overdeveloped on the outside which can pull the kneecap off balance. The good news is that knee pain from overuse can usually be resolved with ice, rest, knee stretches and exercises that promote healing.With care and maintenance, your knees can be pain free.

Try these 3 knee stretches for healthy knees

Standing up, place one foot in front of you with your toes pointed up. Place your hands on the small of your back, bend the opposite knee and hip until you feel your hamstrings get a good stretch. Make sure your upper body comes forward at the hip. Hold for 5-10 seconds, release and repeat 5 times on each leg. Lie on the right side of your body onto the floor. Bend your left knee and with the left hand bring the left heel up towards your buttocks. Pull until you feel a gentle stretch in the front of the thigh. Hold this stretch for 10 seconds, release slowly and repeat on the other side. Sit on the floor with your legs extended straight out to the front. Keep y our left leg and knee straight. Bend the right knee, placing your right foot on the floor to the outside of the left knee so your foot is crossing over the left leg.  Begin to gently twist to the right. Place the left elbow against the outside of the right knee and push gently against the knee for a deeper twist. Hold for 10 seconds, release slowly and repeat on the other side.   

The Dos and Don'ts for Healthy Knees

The Dos for Healthy Knees
  • Build muscle strength, especially in the quads, hamstrings, glutes and ankles
  • Stretch, stretch, stretch! Especially before and after workouts
  • Maintain a healthy weight
  • Wear shoes with proper arch support
The Do Nots for Healthy Knees
  • If you have pain exercising or everyday activities, don't ignore it!
  • Don't overextend your knees
  • Don't forget how important abdominal strength and overall stability is
  • Don't slouch! Practice proper posture daily

If you or anyone you know has knee pain, itBandz provides support to allow you to get back to your best performance. itBandz knee braces help you live life the way you want to, getting you out there so that you can do things you love to do, and giving you the power to own your own fitness in your unique way.
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