Knee pain resulting from arthritis is not an uncommon occurrence, especially among older people. A body of research, including a study published in the July 2015 issue of the Journal of Physical Therapy Science, indicates joint-friendly stretches can help reduce knee pain.
Read on as the trusted medical professionals of Joint Preservation Institute describe some of the best stretches you can use to alleviate knee pain.
Osteoarthritis occurs when the articular cartilage in the knee joint wears down. The resulting bone-on-bone friction causes pain, swelling and stiffness.
Exercising and stretching the muscles surrounding the knee helps stabilize the knee joint. With the right exercises, you can transfer some of your weight off the knee joint and onto a stronger muscle.
The hamstring is the large muscle located on the back of the leg. The hamstrings are used to flex the knee — weak or tight hamstrings can place painful pressure on the knee joint.
To perform a seated hamstring stretch, do the following:
The quadriceps - the large muscles at the front of your thighs - attach to your knee joints. Strengthening and stretching the quadriceps keeps the knee joint protected.
To perform a standing quadriceps stretch, do the following:
Your hip flexors help move your leg forward. Tight hip flexors place pressure on the front of the knee joint and may cause knee pain.
To perform a hip flexor stretch simply:
By opening up your hip flexors, you reduce the amount of pressure on the knee joint.
While the above stretches will reduce your knee pain, nothing beats professional help. If you have any questions about managing pain caused by osteoarthritis, contact our office today.