Daily knee-friendly stretches suggested by a certified stretch therapist to alleviate ongoing discomfort and pain.
When seeking relief for stiff hips and aching backs, many people resort to online stretching routines, only to exacerbate their knee pain during attempted execution. This predicament is familiar to Josh Silvera, a certified assisted stretch therapist and Pilates instructor at London's Stretch Lab, who has undergone anterior cruciate ligament reconstructions in both knees.
Some popular exercises, such as pigeon, child's pose, and worst of all, saddle pose, which requires kneeling on the floor while leaning back over the feet, can trigger considerable discomfort for individuals with limited flexibility or pre-existing joint issues. These exercises, explains Silvera, can provoke irritation in the meniscus (cartilage) and ligaments surrounding the knee.
In light of this, Silvera recommends five alternative exercises that work to stretch the glutes, hips, hamstrings, quadriceps, and calves without putting undue strain on the knees. While these exercises were not specifically designed to treat knee pain, a 2022 review of 373 studies found that regular stretching can aid in pain management, particularly for individuals with knee osteoarthritis, a degenerative condition characterized by deteriorating cartilage around the knee joint.
The following five moves have been outlined based on Silvera's expertise:
- Figure-4 stretch: This exercise effectively stretches the glutes and outer hip without putting pressure on the knee, making it a suitable alternative for those with knee pain. Keeps the foot of the stretched leg flexed to protect the joint.
- Standing hamstring stretch: Unlike its seated counterpart, this move requires hinging from the hips rather than forcing the knees into deep flexion, which can alleviate tension in the hamstrings. Remember to bend the standing knee slightly and avoid over-arching the back.
- Half-kneeling hip flexor stretch: This move is often beneficial for those with tight hip flexors, a common issue among people who spend extended periods sitting. Tuck the pelvis slightly under (like a dog tucking its tail between its legs) to enhance the stretch while minimizing strain on the knee joint.
- Calf stretch against a wall: This stretch works to relieve tension in the calves, which can pull excessively on the knee joint, particularly in runners. To maintain proper knee alignment, keep the back of the knee straight and the heel grounded.
- Supine quad stretch: Performed while lying on a bench or couch, this move effectively stretches the quads on the front of the thighs without forcing the knee into a deep bend, as is common in exercises like child's pose.
By incorporating these five exercises into a daily routine, individuals experiencing knee discomfort may find relief and continue working towards overall flexibility and mobility.
- Incorporating the figure-4 stretch into a fitness routine can offer relief for those with knee pain, as it effectively stretches the glutes and outer hip without putting pressure on the joint.
- The standing hamstring stretch, contrary to its seated counterpart, hinges from the hips rather than forcing the knees into deep flexion, and can thus alleviate tension in the hamstrings for individuals with knee issues.
- Evidence from a 2022 review of various studies show that consistent performance of the half-kneeling hip flexor stretch, which minimizes strain on the knee joint, can aid in pain management for individuals suffering from knee osteoarthritis.
