If you did not suffer a traumatic injury to your knee, it is likely the knee pain you are dealing with is caused by one of several different types of injuries. Pain around or above the knee cap, on the outside of the knee or inside the upper shin fall into the general category of overuse injuries. Specific muscle-strengthening exercises and stretches may help alleviate pain.
Considerations
If you have an anterior knee injury, it means that your injury is located in the front of your knee. If your injury were behind your knee, it would be referred to as a posterior knee injury. Certain stretches and other exercises can be helpful in reducing your symptoms in conjunction with the application of ice. The experts at the McKinley Health Center at the University of Illinois suggest the best way to avoid knee injury is to warm up prior to exercise or participation in sports, begin your exercises slowly, always use correct foot gear and exercise at a low intensity with a short duration.
Mini Squat
If you have muscle-strength imbalance in your thigh and hip, it could be contributing to your anterior knee pain. A mini squat is useful in helping to strengthen your thigh muscles, which is as important as stretching. Stand with your back against a wall. Spread your feet 18 to 24 inches apart, and slowly bend your knees ideally to a less than 90-degree angle. If you encounter pain, stop bending. Once you have reached a pain-free level, hold the bend for a count of two and slowly straighten your knees. Do not bend your knees so that you can no longer see your feet.
Calf Stretch
The calf stretch is useful for all types of anterior knee injuries. Face the wall with your feet straight forward. Lean your hands against the wall, keeping your heels flat on the floor and your back leg straight. Begin to bend the front knee by leaning in toward the wall. Bend until you feel a stretch in the upper calf and the back of your leg. This is an excellent stretch that can be done almost anywhere. Be sure not to bounce while stretching.
Butterfly
This position helps to stretch your inner thigh muscles and is particularly helpful with injuries on top of your kneecap or inside your upper shin area. Sit on the floor with your back straight in an "Indian" position. Put the soles of your feet together and drop your knees toward the ground until you feel a stretch in your inner thighs. Do not lean forward or bounce while stretching.
Member Comments