Knee Pain is Something That People Struggle Through Every Day.
They muster up the energy to get through their workday, but then don’t enjoy all the weekend festivities because their knee is holding them back.
They miss walking around DC to see the beautiful cherry blossoms this time of year. They have to hire someone or find some friends to help with mulching the yard, picking the weeds and planting their flowers because they can’t bend their knee that much to get on the ground (or really back up off the ground). And they have to watch from the sidelines as their kids play sports without being able to help them practice or play around in the backyard because of their knee.
Does this sound like you at all?
Well, life is short and today is the day to learn some tips to start working on your knee and body overall to make some positive improvements in the right direction! Let’s get to it!
Ease into Exercise and Activity
Heat Versus Ice Debate
When to use which and how often to apply
Heat is great for stiffness and promotes increased circulation to the tissues.
Ice is great for reducing pain AND reduces swelling in the knee joint and surrounding tissues.
Find Your Feet
Support Your Feet
Try a Quad Set
Work up to a long Arc Quad
Stretch Your Leg!
Start seated in a chair and put your heel on the ground. Push down above the knee joint so that you are gently pushing your leg straight. You should feel a stretch in the back of the knee joint. Hold this for 30 seconds and then repeat 3 times. Try on the other leg. Complete 1-3x/day
Start in standing and you can use your kitchen counter for support. Bend the front knee, then step the other leg back behind the front one and plant your foot on the ground with your toes facing forwards. Gently lean into the stretch as you emphasize your back leg being straight and bending your front knee more. Hold this for 30 seconds and then repeat 3 times. Do this on both legs and complete 1-3 x/day.
Strengthen Your Bottom
Have Your Walking Form Looked at
Have Your Running Form Assessed
Check in with Your Neighborhood Movement Experts - Your Physical Therapists at Breakaway PT
Come see us for a free Breakthrough Visit where you can sit down, talk with your physical therapist to let them know exactly what is going on with your body to form a plan of action. We want to find the best fit for you and that may be trying some of the exercises and activities above OR it may be meeting with us to put together a specific plan for YOUR body!
Looking forward to meeting you and hope you enjoy all the ideas to get you stronger to live your best life!