Kick Knee Pain to the Curb
Kick Knee Pain to the Curb: A Simple Guide to Managing Knee Pain for Active Individuals
By: Dylan Rinaldini, MAT, LAT, ATC
For active individuals, athletes, or anyone trying to maintain movement, knee pain can be an unwelcome guest that disrupts an active lifestyle. In this weeks blog, we will explore effective knee pain management strategies, including stretches and strengthening exercises. Additionally, we will discuss the significance of good hip mobility and strong glutes to minimize discomfort in the knees.
Understanding Knee Pain
Before we dive into the remedies, let’s briefly understand knee pain. The knee joint is a complex structure that bears weight and enables movement. Knee pain often arises from overuse, muscle imbalances, improper form, or previous injuries. Identifying the root cause is crucial for effective management. Here at FIXXED we will always provide a full body movement pattern assessment to address the underlying cause before jumping into a body work service, or physical therapy.
Some of our favorite stretches for Knee Pain Relief:
Stretches and Exercises for Knee Pain
1. Half Kneel Quad Stretch: Begin in kneeling position , bring one foot towards your glutes, and hold your ankle with your hand. Keep your knees close together and hold for 20-30 seconds. Repeat on
the other side. Watch HERE!
2. Hamstring Stretch: Laying on the floor, place a strap, dog leash or anything you have around one foot and pull your leg all the way towards your body. Hold here for 20-30 seconds. Repeat on the other side. Watch HERE!
3. Elevated Calf Stretch: Stand facing a wall, place your hands on it, and step one foot back while your other foot rests on an elevated object. Variation: bend at the knee and bring front of the knee towards to wall. Hold for 20-30 seconds on each leg. Watch HERE!
Strengthening Exercises for Knee Stability
1. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your
hips off the ground, squeezing your glutes. Lower back down and repeat for 12-15 reps. Watch HERE!
2. Clamshells: Lie on your side with your knees bent. Keep your feet together and open
your top knee like a clamshell, then close it. Aim for 12-15 reps on each side. Watch HERE!
3. Seated Quad Contractions: Sit in an upright position. Squeeze your quad and lift entire leg 3-6 inches. Slowly lower leg, relax, and repeat. 3-5 reps
The Importance of Hip Mobility and Strong Glutes
1. Hip Mobility: Having good hip mobility ensures that your hips can move freely and efficiently. This takes some of the pressure off your knees during physical activities. Incorporating hip mobility exercises like leg swings, hip circles, and hip flexor stretches into your warm-up routine will help to relieve some knee pain or pressure!
2. Strong Glutes: Your glute muscles play a crucial role in knee stability and overall lower body strength. Weak glutes can lead to knee misalignment and increased stress on the knee joint. Regularly include glute strengthening exercises like squats, lunges, and deadlifts in your workouts will help build strong knees!
Knee pain may try to slow you down, but with stretches, strengthening exercises, and a focus on hip mobility and strong glutes, you can begin to add preventative measurements to decrease the pain.
Not sure where to start? Book your free consultation HERE with us at FIXXED Studios, for a full body movement pattern assessment and a recommended body work service to help reduce your knee pain today!
