3 Simple Stretches for Knee Pain
Knee pain can have several causes, and it is important to support your knees as best you can. Regular stretching and the use of support products, such as a knee brace, can help reduce pain and improve mobility. Below we share three simple stretches you can do daily to take the strain off your knees.
1. Calf stretch against the wall
This stretch helps relieve tension in the calf muscles, which can reduce pressure on your knees.
How to do it:
Place both hands against a wall. Put one leg forward with the knee bent and extend the other leg backward, keeping your heel on the ground. Hold the stretch for 20-30 seconds and then switch legs. Repeat 2-3 times per leg.
2. Stair step stretch
This stretch targets the calf muscles and helps improve the flexibility of the muscles around your knees.
How to do it:
Stand with the balls of your feet on the edge of a stair and slowly lower your heels. Feel a gentle stretch in your calves and hold this position for 20-30 seconds. Repeat 2-3 times for optimal results.
3. Towel stretch
An excellent stretch for your hamstrings, which often contribute to knee pain when they are too tight.
How to do it:
Sit down with your legs stretched out in front of you. Wrap a towel around the ball of your foot and gently pull the towel while keeping your leg straight. Hold the stretch for 20-30 seconds and switch legs. Do this 2-3 times per leg.
Support products
In addition to doing these stretches, using support products, such as our ergonomic knee brace, is essential for optimal knee support. Our knee brace helps improve stability, which reduces pressure on the joint and increases your mobility. Combine the stretches with wearing the knee brace for the best results.
Disclaimer
The information in this blog post is intended as a general guideline and is not a substitute for medical advice. Always consult a physician or physical therapist for professional advice in cases of severe or persistent knee pain.
Written by
Anouk Jansen | Physical therapist at FysioMotion