You’re not alone…
Not being able to enjoy the things you love most, missing out on socializing with friends, and always having to stay at home to rest when you’d rather be out, doesn’t feel fair when others can do what you can’t.
But don’t despair, there are proven methods for injury prevention that can help you get back to an active, fulfilling lifestyle.
In this blog post, you will discover the importance of stretching, strengthening, and physical therapy, and provide you with useful exercises that you can do to support your knees.
The Proven Technique to Prevent Knee Injuries
Stretching is an important part of injury prevention, especially when it comes to knee pain.
It helps to increase the flexibility of the muscles and tendons surrounding the knee joint, which can reduce stress on the joint. Stretching also promotes blood flow to the knee joint, which can help to reduce inflammation.
Pairing Stretching with Strengthening
While stretching is important, it’s not enough on its own. Strengthening the muscles around the knee can help to provide support and stability for the joint. One of the best strengthening exercises for the knees is the squat.
No one can explain this better than founder and expert physical therapist Amy Konvalin:
It’s important to note if you have difficulty performing any of these stretches/exercises or experience persistent pain you should contact a professional immediately.
#1 Stretch & Strengthening Exercise
This stretch/exercise targets the hamstrings:
Sit on the floor with one leg extended out in front of you and the other bent.
Reach forward, gently reaching for your toes until you feel a stretch in the back of your thigh.
Try straight leg deadlifts, holding a weight or a resistance band, and hinge at your hips while keeping your back straight.
#2 Stretch & Strengthening Exercise
This stretch/exercise targets the calf muscles.
Stand facing a wall, place one foot forward, and lean against the wall with your hands.
Keep your back leg straight and press your heel into the ground until you feel a stretch in your calf muscle.
Perform calf raises by standing with your feet hip-width apart, then rise up onto your toes and slowly lower back down.
#3 Stretch & Strengthening Exercise
This stretch/exercise targets the muscles along the IT band.
Stand perpendicular to a wall with your affected side closest to the wall.
Cross your non-affected leg behind the other leg and lean your hip towards the wall until you feel a stretch on the outside of your hip and thigh.
Incorporate lateral band walks by placing a resistance band around your ankles, then take small steps to the side while maintaining tension in the band.
#4 Stretch & Strengthening Exercise
This exercise targets the quadriceps muscles.
Stand upright and grab your ankle, pulling it toward your glutes until you feel a stretch in the front of your thigh.
Perform squats, focusing on lowering down while keeping your knees aligned over your toes.
The Final Step In Future Proofing Your Knees
If you have found it difficult to perform these tips, or found they aren’t working for you, physical therapy can help!
An expert physical therapist will be able to assess your condition and create a personalized exercise program that suits your needs. They will also be able to provide you with tips and tricks to prevent further injury, such as modifying your daily activities or suggesting the right footwear.
With physical therapy, you’ll have an extra layer of support to get you back to the things you love.
Now, we’re thrilled to extend a special offer to you: a Free Lower Body Assessment.
During this personalized assessment, you’ll receive one-on-one time with a skilled physical therapist who will address your concerns, answer your questions, and provide tailored treatment options for a healthier future.
It’s a golden opportunity to gain expert insights and take proactive measures to protect your knees!
Still Unsure About Travelling Into Clinic?
We understand that travel concerns and uncertainties can sometimes hold you back.
That’s why we’ve got you covered with our hassle-free Free Telephone Consultation. From the comfort of your home, you can connect with our experienced PTs and gain valuable advice without any obligations.
Don’t let knee injuries limit your mobility and quality of life.
Your well-being deserves top-notch care, and we’re here to support you every step of the way!
Additional Free Information For Knee Pain Relief
Read our blog – Can You Exercise With Chronic Pain?