A word on stretches…
A stretch is designed to lengthen muscle tissue to allow for greater range of motion. In order to do this, the holds for a stretch need to be a minimum of 2 minutes. Holding for only 20-30 seconds will not get the job done.
Watch this video showing the top 3 stretches you can do at home to get rid of your knee pain.
Lacrosse Ball Hamstring Release
Sitting on the edge of a table with your legs hanging off the edge, place the double lacrosse ball under your hamstring. Kick your leg out 4-5 times as long as you have no pain and then roll the balls up your hamstring. Continue until you cover the length of the hamstring and then work your way back down until time is up.
Suggested program: 2 minutes per each hamstring ; complete 1 time per day on each side.
Prone Quad Stretch
Lying on your stomach, wrap a strap, belt or towel around your ankle and pull towards your butt until you feel a gentle stretch. Make sure you are not arching your back as you pull your leg.
Suggested program: Hold for a 2 minute stretch ; complete 1 time per day on each side.
Standing Gastroc Stretch
Standing at a table or wall, put one leg back so you are in a staggered stance. Keeping your back leg straight and your heel on the ground, bend your front knee until you feel a stretch in the calf.
Suggested program: Hold for a 2 minute stretch ; complete 1 time per day on each side.
Are you looking for more information and someone to tell you what is going on with your knee pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your knee pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
