Knee pain is something most of us can draw a memory upon. As a 'hinge' joint, the knee only moves in one plane. It is like an elbow joint, simple but put under enormous stress and pressure. Doctor's often explain that the protective tissues are compromised from time and pressure. I believe that is how you create a diamond.....anyway...our quadricep is so strong...so large...that it can pull the force of 4 large muscle groups into one single tendon that attaches just over the kneecap on the tibia bone. If this muscle group shortens for whatever reason, it will put undo compression on the joint. The knee joint. Doctors will talk of the results of the compression, ie., the torn meniscus or simply state that " your knee is bone on bone. You have no cartilage left.". O.K., maybe this is you, and now it's too late. Damage has been inflicted.
But,...what if the Doctor that told you many years ago, when you first went to them for your knee pain, that if you stretched out the tight muscles that were compressing your knee joint......might just give you back the space you really needed to FIX THE PROBLEM. I know, it's weird...but let's just imagine.
Some simple stretches can help with chronic or acute knee pain.
STRETCH YOUR QUADRICEP -
Back up to the bed or kitchen counter and place your upside down toes on a small pillow behind you. If it hurts in the front of your thigh, your doing the right thing. If it hurts too much...stop.. Find that balance of a medium pain you can endure. Now, just stand there with support of a chair or dresser or something with your hand. Hold for one minute. Put the leg down and do the other side. Rinse and repeat 3 times. Try to do this at least twice a day. 10 times would be better. Remember..."it hurts so good".
HAMSTRING STRETCH -
If your "knee" pain is just under the knee cap slightly to the inside or outside then it is most likely coming from tight hamstring attachments. Most common is the inside pain below the knee cap. In this case stretch the hamstring group by putting your heal up on the bed or higher....or lower depending how limited your range of motion is. Bend from your waist and stop as soon as it gets tight. Do not allow the knee to bend. Gently reach for your knee or foot depending on your flexibility. Go slow and do a little bit a lot of the time. Not a lot a little of the time. Clear? Remember to stretch only after warming up through exercise, heat or dancing.