[UPDATE] KNEE Ex | Stretching & Strengthening
Stretching Exercises:
Quadriceps Stretch:
Helps alleviate tightness in the rectus femoris, vastus lateralis, vastus medialis, vastus intermedius muscles, which can contribute to knee pain and stiffness.
- Procedure:
- Lying on one side with the knees together.
- Bend one knee and grasp the ankle or foot with the hand on the same side.
- Gently pull the heel towards the buttocks.
- A stretch is felt in the front of the thigh and knee.
- Dosage: Hold for 20-30 seconds, 2-3 repetitions on each side, 2-3 times per day.
Hamstring Stretch:
Targets the biceps femoris, semitendinosus, semimembranosus muscles to improve flexibility and reduce tension, which can help alleviate knee pain and improve function.
Tight hamstrings can also contribute to lower back pain by pulling on the pelvis, leading to poor posture and strain on the lower back muscles.
- Procedure:
- Supine (lying on the back) with one leg extended and the other knee bent.
- Lift the extended leg off the ground and support it with both hands behind the thigh.
- Gently straighten the knee.
- A stretch is felt along the back of the thigh and knee.
- Dosage: Hold for 20-30 seconds, 2-3 repetitions on each leg, 2-3 times per day.
** If flexibility is limited: Use a towel or resistance band looped around the foot for assistance.
IT Band Stretch:
Helps alleviate tightness along the IT band and TFL, which can contribute to hip and knee discomfort.
- Procedure:
- Cross one leg behind the other and lean the torso towards the side of the crossed leg.
- A stretch is felt along the outer thigh.
- Dosage: Hold for 20-30 seconds, Repeat 2-3 times per week.
** For self-myofascial release along the IT band: Use a foam roller.
Strengthening Exercises:
Straight Leg Raises:
Strengthens the quadriceps muscles (particularly vastus medialis obliquus) and hip flexors to improve knee stability and function, especially after injury or surgery.
- Procedure:
- Supine (lying on the back) with one leg bent and the other straight.
- Tighten the quadriceps muscle of the straight leg and lift it off the ground until it reaches the level of the bent knee.
- Lower the leg back down slowly.
- Dosage: Hold briefly, 2-3 sets of 10-15 repetitions on each leg, 2-3 times per week.
** Progression: Add ankle weights for added resistance.
Mini Squats:
Strengthens the muscles around the knee joint (quadriceps, hamstrings, glutes) to improve stability and reduce the risk of injury.
- Procedure:
- Standing with feet hip-width apart and hands on hips/ in front for balance.
- Bend the knees and lower the body into a squat position, keeping the chest lifted and knees aligned with the toes.
- Return back to the position by pushing through the heels.
- Dosage: Hold for 2-3 seconds, 2-3 sets of 10-15 repetitions, 2-3 times per week.