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Knee Pain Exercises — Stretch the Pain Away!
Whether it’s running, jumping or even sitting, your knee is always at the centre of the action. Sooner or later, it’s going to hurt — unless you exercise regularly to strengthen the muscles and fasciae. That’s where Liebscher & Bracht comes in. We’ve developed a way to soothe and prevent pain long-term. Our tripartite pain therapy (consisting of osteopressure, foam rolling and special stretches) supplies you with easy exercises you can do conveniently in the vicinity of your home to get rid of pain. Try our knee pain exercise now! The whole routine will only take about 3 minutes.
For your convenience, you’ll find written instructions below the video. All the best!
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All you really need at first is a door frame you can use to support your foot in order to target those knee areas which are causing your pain. And because of the nature of these particular knee pain exercises, it would be best to wear some flexible shoes which will allow your foot to bend and stretch easily.
Exercise 1 — Stretching Your Calf Muscle
First, you need to stand inside the door frame and wedge your foot against the bottom of the door jam. To get in the best position, you need your heel on the floor with the sole of your foot wedged tight against the upright door jam.
Now be sure to put all your weight on so that your heel cannot slip out of position. When your position is secure, move your hips forward so that you can feel the stretch starting to work in your calf area.
From here, you bend forwards with your back arched. But just be careful to keep your buttocks in position high above your foot – because otherwise, you will lose that stretch in your calf.
This is a three-minute exercise, and the countdown starts from here. Now, keeping your back in its arched position, slide your upper body down the door jam. While you do this, you must maintain that stretch in your calf and the hollow of your knee. You might feel it up to the back of your leg. That’s good and shows the exercise is working!
The first part of this knee pain exercise is all about that stretch. If you’re still feeling OK in this position, push your foot as hard as you can against the door jam. Then release the foot pressure a little, and you’ll find you can go down the door jam a little bit more. But make sure your buttocks don’t move; otherwise, you’ll lose the stretch. All the while, your buttocks have to stay in position.
Push again, and then release. As you do so, notice you can still go a little further down the door jam.
Push again, and release once more. Each time you push again, you’ll notice you can go down even further – and that’s because of the pushing.
Push and release once again, still keeping your back arched and your buttocks in position. While you do these movements, remember to breathe in and out calmly. And, of course, always keep below ten on your personal pain scale.
Push again once more, and lastly – release. Then ease yourself slowly back to an upright position. And that should be around your first 90 seconds.
Exercise 2 — Stretching Strap Exercise
For the next knee pain exercise, you now need our stretching strap – or otherwise, a towel or belt you can use to make a loop to pull back your foot.
Lie down on your stomach, and put the loop around your foot. Hold the strap with one hand so you can pull your foot towards your back. Now lie down, and pull your leg towards you as much as you can.
Soon you will reach the point of maximum stretch, when you can go no further and can feel the tension building up. This is when the countdown for the remaining one and a half minutes begins.
Pull now, and you’ll feel a stretch. It’s really important keep your groin down flat on the floor. If your groin is up off the floor, you’ll lose the stretch.
With your groin down, you’ll feel that strain in your upper thigh, or in your knee. Stay below ten, but build up a stretch which goes into your pain. Try as if to straighten your leg, yet don’t allow it to budge from that position.
Release a little. Then pull again. And this time you’ll notice you can pull your leg just a little bit more forward.
Now work your stretch slowly: Pulling, holding the pressure, and then releasing. Do this sequence at least ten times, trying to advance your leg a little further forward each time.
Always keep your groin down flat on the floor. Keep breathing calmly in and out. Stay between 8 and 10 on your pain scale, but keep on working your pain.
Finally, you can slowly release your foot altogether and stand back up again. You should certainly notice a distinct difference in the level of your knee pain after this quick three-minute workout. Repeat this sequence as often as you want!
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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