Discover some easy at-home exercises and stretches for knee pain below.
If you have had a previous injury, are currently injured or don’t know how to undertake these stretches safely, check with your doctor or specialist. Do not stretch to the point of pain. Stretches should be gentle and slow, never bouncy.
Use a chair for balance. Bend your right leg and step back with the left pushing the heel towards the floor, keeping the knee straight. Feel the stretch in the calf; hold for 20 seconds. Repeat 2 to 3 times then swap legs.
Sit in a chair with upright posture and back of knees against the chair. Raise right foot in front of you until your knee is as straight as possible, keeping your thigh on the chair. Hold, then slowly lower your leg. Repeat with your left leg.
Place both hands on the front of your right knee and raise the knee as close to your chest as possible. Hold the position for a few seconds, then lower your knee. Repeat 5 times with each knee.
Be sure to stop immediately if you feel any pain or discomfort and seek the advice of a healthcare professional.
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