New Delhi: Knee pain often occurs (or becomes worse) because of weakness or tightness in the muscles and tendons that connect to the knees specifically, the hips, glutes, hamstrings, calves, and quads
As one of the strongest and most essential joints in the human body, the knees include tendons, muscles, and ligaments that need to work in harmony to allow you to properly bend and move side to side. Doing knee stretches can provide relief.
These stretches loosen the muscles around your knee, which reduces pressure on the joint.
1.Heel and calf stretch
This stretch targets the muscles in your lower leg, specifically your calf muscles.
To do this stretch:
- Stand facing a wall.
- Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
- Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
- Change legs and repeat.
- Do this stretch twice for both legs.
2. Quadriceps stretch
This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
To do this stretch:
- Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
- Bend one knee so your foot goes up toward your glutes.
- Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
- Hold for 30 seconds.
- Return to the starting position and change legs.
- Repeat 2 times on each side
3. Hamstring stretch
This stretch targets your hamstrings, the muscles in the back of your thigh. You should feel this stretch in the back of your leg and up to the base of your glutes. If you flex your foot, you may also feel the stretch in your calves.
To do this stretch:
For this stretch, you can use a mat to add cushioning under your back.
- Lie down on the floor or mat and straighten both legs. Or, if it’s more comfortable, you can bend both knees with your feet flat on the floor.
- Lift one leg off the floor.
- Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful.
- Hold for 30 seconds.
- Lower and change legs.
- Repeat 2 times on each side.
