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Knee Exercise: Stretches For Your Knee
Posted on Friday, October 28 @ 13:56:53 MSD
Topic: Home Gym | For each stretch, move to the point of slight discomfort, but not so far as to cause pain. Hold each position about 15-20 seconds. Stretch slowly while breathing deeply. Repeat each stretch several times on both sides of your body.
Quadriceps Stretch
This stretches the muscle on the front of the thigh that connects to your knee
joint.
- Stand on your left leg.
- Reach back and hold your right foot behind you with your left hand.
- Balance against a wall with your free hand as you pull gently upward on your right foot.
- You should feel a stretch in your right thigh, not in the knee.
- Reverse and repeat.
Iliotibial Band Stretch
This stretches the iliotibial or I-T band, the fibrous tissue on the side of your thigh running from hip to
knee.
- Stand sideways to a wall, leaning against it with your arm or palm of your hand.
- Move your inside foot behind and to the far side of your stationary foot.
- Now lean your hip toward the wall while bending the stationary knee and keeping the other knee straight.
- Use your free hand to press your body toward the wall.
- You'll feel a stretch at the outside of the inside hip and upper thigh.
- Reverse and repeat.
Hamstring exercises are also good for the knee.
Knee Exercises
Repeat these exercises several times with each leg. Over several weeks, increase the resistance by adding ankle weights or by looping purse straps or the handle of a weighted pail over your ankle. Start with one or two pounds, adding one-half pound at a time as you build strength.
Bent-Leg Raises
This strengthens the inner thigh muscle to balance the pull on the knee joint from the outer thigh, which is often
stronger.
-
Sit on a chair and straighten one leg.
-
Hold for one minute.
-
Bend your knee to lower that leg about halfway to the floor (a 45-degree angle).
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Hold for 30 seconds.
-
Return to starting position and rest for one minute.
- Repeat.
-
Work up to four repetitions for each leg.
Straight-Leg Raises
This strengthens the thigh muscles to help support the knee joint.
-
Sit in a chair with one leg extended, resting your foot on a chair.
-
Lift that foot a few inches while keeping your leg straight.
- Hold for 10 seconds.
-
Return to resting position for 10 seconds.
- Repeat.
-
Work up to three minutes of lifting for each leg.
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