Knee pain can stop you in your tracks.
While it’s important to consult with a medical professional to determine the underlying cause of your knee pain, it’s often possible to address minor to moderate knee pain with stretching exercises.
Consult with a doctor first, then try these four stretches.
Quad Stretch
To perform the quad stretch, do the following:
- Stand with your feet hip distance apart.
- Hold on to a wall or chair.
- Bend your left knee and bend your heel towards your buttocks.
- Hold on to your ankle with your left hand.
- Gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
- Hold for thirty seconds, then release and repeat on the other side.
- Perform this stretch two to three times.
The Hamstring Stretch
To perform the hamstring stretch, do the following:
- Lie on your back with your knees bent.
- Place your feet flat on the floor.
- Lift your left leg and straighten it.
- Keep your foot flexed.
- Hold on to the back of your thigh with both hands.
- Gently pull your leg towards your chest.
- Hold for thirty seconds.
- Release and repeat on the other side.
- Perform this stretch two to three times.
The Calf Stretch
To perform the calf stretch, do the following:
- Stand facing a wall.
- Place your hands on the wall at shoulder height.
- Step your left foot back, keeping both feet flat on the ground.
- Lean forward into the wall.
- Keep your left knee straight and your heel on the ground.
- Hold for thirty seconds.
- Release and repeat on the other side.
- Do this stretch two to three times.
The IT Band Stretch
To perform this stretch, do the following:
- Stand with your feet hip distance apart.
- Cross your left leg behind your right.
- Reach your left arm over your head.
- Lean to the right until you feel a stretch along your left thigh.
- Hold for thirty seconds.
- Release and repeat on the other side.
- Do this stretch two to three times.
Need help?
If stretching at home isn’t getting the job done, stretch therapy could help. We offer five amazing therapies in one session and can help you perform deeper, more beneficial stretches to address knee pain.
It all starts with myFlexScore, your personalized mobility risk factor assessment. We’ll help you target your problem areas so you can be pain-free that much faster.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
