How to relieve knee pain?

Pain in the knees, Or knee pain, are a very common symptom. They can occur suddenly after trauma, such as a fracture or sprain. In other cases, they appear more gradually and have a mechanical or inflammatory cause. There chinese medicine is appropriate to treat this type of pain whether through theacupuncture or of Tuina.

A well-balanced workout program is about more than stretching alone:warming up, THE return to calm and the recovery are also essential. THE knee stretches are a simple thing that many people tend to ignore, even if they are suffering from knee pain.

It may be a good idea to include stretches for knee pain in your fitness routine. Indeed, it is quite common for knee pain to be due to stiffness or weakness in the hips, glutes and lower limbs.

Summary

• Why does my knee hurt?

Here are the stretches that I suggest to you

1. Hip Flexor Stretch
2. Glute stretch
3. Hamstring stretch
4. Calf stretch
5. Quadriceps stretch
6. Standing Quadriceps Stretch
7. Lateral lunge adductor stretch

Why does my knee hurt?

There knee pain often occurs or worsens due to weakness or stiffness of muscles and tendons which connect the knees, particularly the hips, THE glutes, THE hamstrings, THE calves and the quadriceps. These muscles, running from your hips to your toes, all work together to support your joints while you move. They form what we call a muscle chain. As they are all connected and working together, when one is weakened, the others are impacted.

Of course, knee pain can also be due to injury. For example, runners tend to develop patellofemoral pain syndrome (also called patellofemoral syndrome), which causes a dull, aching pain in the kneecap when running uphill or down stairs. The latter also tend to develop windshield wiper syndrome (also called fascia lata tendinitis) which induces strictly mechanical pain localized at the external surface of the knee. If you experience this type of knee pain, or any other knee pain that is sharp, gets progressively worse, is accompanied by swelling or a popping noise, you should see your doctor or physiotherapist.

It's important to strengthen the areas that support the knee joint, as these muscles can help reduce stress on the knee as well as shock to the joint. Strength movements, especially single-leg exercises, can help you focus on strengthening one hip at a time, which can help avoid strength imbalances.

But it's not just about building strength. That's why it's important to include knee stretches in your fitness routine. THE Strengthened area stretches help improve range of motion and prevent injuries.

The majority of muscles that connect to the knee start at the hip. You must therefore first ensure that the hips are flexible and strong.

The following stretches target the hips and other important muscles that support the knees. Whatever your workout plan, these stretches will help you keep your muscles flexible, relaxed and ready to do their job, which will better protect your knees from too much impact or tension. If you tend to experience pain or discomfort in your knee due to strain, I suggest doing the following stretches every day, as well as after every workout. Hold each stretch for 30 seconds to a minute, depending on how tight you are.

Here are the stretches that I recommend

Below, Simo Benadada demonstrates the movements to you.

1

Hip Flexor Stretch

Stiff hips can cause overload on the quadriceps, which in turn puts pressure on the knees. This stretch is an easy way to open the hips.

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip toward the floor.
• Tighten your glutes, this will allow you to stretch your hip flexor even more.
• Hold this position for between 30 and 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretching iliopsoas, of the quadriceps and glutes.

2

Glute stretch

This posture specifically stretches the piriformis muscles And iliopsoas (mainly the rotator and hip flexor muscles) as well as the iliotibial band. Thanks to this and the passive nature of the posture, it is an excellent and gentle approach to help relieve symptoms associated with sciatica and knee pain.

• Lie on your back with your feet flat on the floor.
• Cross your left foot over your right knee.
• Lift your right leg off the floor. Grasp the back of your right thigh (or the front of your leg if you're flexible) and gently pull it toward your chest.
• When you feel a comfortable stretch, hold this position.
• Hold this position for between 30 and 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretching hips, of the glutes, of the lumbar and hamstrings.

3

Hamstring stretch

THE hamstrings support the hips and knees. Knee injuries can be caused by hamstring strains, so it is important to guard against this by keeping the hamstrings flexible and mobile.

• Stand on your right foot, left foot in front of you, heel on the floor, toes up.
• Rock your hips forward and bend your right knee, sitting back a little.
• While bending your right leg, keep your left leg completely straight, with your weight resting on the edge of your heel. You should feel this stretch in the hamstring of the straight leg.
• Hold this position for between 30 and 60 seconds.
• Switch sides and repeat the exercise.

Stretching glutes and hamstrings.

4

Calf stretch

Of the calves Stiff legs can put pressure on the back of the knee. It can also put pressure on your feet and contribute to injuries such as Plantar Fasciitis, which causes pain near the heel.

• Position yourself in a lunge, with one leg extended behind you and the other in front of you, slightly bent.
• Keep the back leg straight, heel on the floor, back straight.
  You should feel this sensation in the calf of your back leg.
• Hold this position for between 30 and 60 seconds.
• Switch sides and repeat the exercise.

Stretching calves.

5

Quadriceps stretch

Stretching quadriceps is one of the most popular lower body stretches, especially if you've just done an endurance workout like running or cycling. The lying version, as opposed to the typical standing variation, does not require good balance.

• Lie on one side.
• Keep your lower leg straight and bend your top knee so that your foot is close to your buttock.
• Hold your top foot with your hand, pulling it toward your butt.
• Keep your hips steady so you don't tip back as you pull.
• Hold this position for between 30 and 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretching quadriceps.

6

Standing Quadriceps Stretch

• Stand with your feet together.
• Bend your left knee and use your left hand to pull your left foot toward your left buttock. Keep your knees together.
• If you need to, place your right hand on a wall for balance.
• Contract your glutes to increase the stretch in the front of your legs.
• Hold this position for between 30 and 60 seconds.
• Repeat the exercise on the other leg, then alternate a second time.

Stretching quadriceps.

7

Lateral lunge adductor stretch

This stretch works the adductors, the muscles on the inside of the thighs that help stabilize the hips. Tight adductors can lead to instability in the hips and pelvis and ultimately the knees.

• Lunge to the side, bending your knee and keeping the opposite leg straight.
• Try to keep the foot of your right leg on the floor as much as possible.
• Place your fingertips on the ground in front of you for balance if necessary.
• You should feel this stretch in your hips and inner thighs.
• Hold the position for 30 to 60 seconds.
• Switch sides and repeat the exercise.

Stretching adductors.

For those who suffer from lower back pain, I invite you to consult the article Relieve lumbago with yoga for targeted stretching.

For some full body stretches, you can consult 21 Stretching Exercises for Better Flexibility.

Take care of yourself 🙏🏼

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