I have a lot of clients come in complaining of knee pain. Mild pain that usually starts after they tried something new or after a heavy physical activity. In most cases, if you catch and treat the pain right away, you can get it to go away in a matter of days.
Building a strong core and a strong stability system around the knee are very important for any active person. Doing the stretches and exercises below BEFORE knee pain is present can help you prevent pain and injury in the future.
Single-leg Bridge - Lying on your back with your hands at your side. Keep one knee bent with your foot on the floor, other leg lifted at a 45 degree angle. Draw your belly button to your spine and tighten your core as you push off your heel and raise your hips towards the ceiling. Hold for about 2 secs then slowly lower your self to the floor. Repeat 10-12 times then switch legs.
Hip Abduction - Lying on your side with your head supported by your hand, bend your bottom leg so that your knee is directly below your hip. Straighten your top leg and flex your foot. Turn your knee and your toe towards the floor. Keeping your straight leg in alignment with your hip, raise it to the ceiling and down. Repeat 12-15 times then switch legs.
Plank - Starting on your belly, prop your elbows directly below your shoulders. Forearms and hands are flat on the floor. Tuck your toes under and gently lift your body up, tighten your core, until you body weight is being held up by your forearms and toes. Keep the belly button drawn to the spine and the butt low. Hold for 20-60 seconds.
Hamstring Stretch - While standing, straighten one leg out in front of you. Flex the toes up and , keeping your back straight, bend over towards your toes. Try to draw your chest to your knee and don't round your back. Your back leg should bend slightly and you should feel the stretch through the back of the leg. Hold for 40-60 seconds then switch sides.
Figure 4 Stretch - Start lying on your back. Bend your right knee and cross your left ankle over your right knee. Draw both legs towards your chest. With your right hand grab under your right knee. Your left hand should go through your legs and meet your right hand. Holds for 40 - 60 seconds then switch sides.
Hip Flexor Stretch - Kneel on one knee as if you were proposing. Make sure both legs are bent at 90 degree angles. Keep your core tight and try to tuck your tailbone under. Then slightly move your hips forward. You should feel a stretch down the front of your back leg. Hold for 40 - 60 seconds then switch legs.
ITB Foam Roller - Place the foam roller below your hip joint on one side. Cross the opposite foot in front. Staying on the side of your leg, roll the foam roller to right above the knee and back to the hip. This may be severely uncomfortable, but the results are instant. Do 8 - 10 rolls then switch legs.As always, consult with a physician before starting any exercise program. The exercise and stretches above are suggestions not medical treatment. If your knee pain persists or stops you from performing daily activities, please consult your doctor.
