Knee pain can be a frustrating and debilitating issue, but there are simple stretches you can do to help alleviate your discomfort. Here are 5 stretches to relieve your knee pain:
- Hamstring Stretch: To do this stretch, sit on the floor with your legs extended in front of you. Using a towel or strap, loop it around the ball of your foot and gently straighten your leg. You should feel a stretch in the back of your leg. Hold for 30 seconds and then repeat on the other side.
- Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot and bend the front leg, keeping your back heel on the ground. You should feel a stretch in the calf of the leg that is stepped back. Hold for 30 seconds and then switch legs.
- Quadriceps Stretch: Stand next to a chair or wall for support. Bend one knee and use your hand to pull your ankle towards your buttock. You should feel a stretch in the front of your thigh. Hold for 30 seconds and then switch legs.
- Gluteal Stretch: Sit on the ground with your legs bent and feet flat on the floor. Cross one ankle over the opposite knee. Gently press down on the raised knee to feel a stretch in the gluteal muscles. Hold for 30 seconds and then switch sides.
- Hip Flexor Stretch: Kneel on one knee with the other foot flat on the ground in front of you. Tighten your abdominal muscles and push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds and then switch sides.
Remember to always listen to your body and stop if you feel any pain during these stretches. If your knee pain persists, it is important to consult with a medical professional for proper diagnosis and treatment.