Knee pain happens when something turns out badly with your knee joints and muscles surrounding the knee. As a rule, this happens due to meniscus damage or tendonitis with possible overuse. Exercising is important for any person’s overall good health. However, for people with moderate or severe Knee pain, we recommend an SF chiropractor’s assessment first.
CALF SMASH WITH LACROSSE BALL
This move enables you to work out tension in both your calf and your hamstring. Sit on the ground and pull your right foot near your butt, so your knee is bowed. Wedge a lacrosse ball (or yoga/massage ball) underneath your right knee, sandwiching it between your calf and hamstring. Make a “pressure power” by pulling your shin toward you, at that point, turn your foot in alternating round movements to help make space in your knee joint. Proceed until you feel tightness in these territories being relieved, at that point switch legs.
HALF-KNEEL HIP & QUAD STRETCH
This stretch feels astonishing, yet it additionally double-duty for your hip and quad muscles. Kneel on one knee (don’t hesitate to put down a towel or mat) with your other foot planted level on the ground before you. Make near a 90-degree edge with both of your legs. Lean forward toward your front leg, extending the front of your hip descending. Next, grab the ankle of your leg planted on the ground, and force it toward your back for a profound hamstring and hip stretch down the front leg, right to your knee. Move all through this stretch for 10 to 15 reps or more.
QUAD FOAM ROLLER STRETCH
Lie face down and with a foam roller under your right leg, directly under your quad. Put most of your body weight on your leg, and roll gradually. Rather than basically moving here and there, run your leg from side to side as well, concentrating pressure on the more tightly spots of your muscles. Switch legs. Keep moving until this feeling is no more pain. It might be impossible (as it may be for some runners!), do it for five minutes.
WALL HAMSTRING STRETCH
Lie faceup with your left leg level on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or utilize an obstruction band. This stretch should radiate down the back of your leg, starting in your knee. When you locate the most profound purpose of the time, exchange in five-second groupings among contracting and loosening up the foot of your right leg if you have more noteworthy adaptability, hold the ankle of your right leg and force it toward you. Go for 10 to 15 rounds of five-second holds, and Rehash with your left leg.
STRAIGHT LEG RAISE
Simple strengthening activities, similar to leg raises, put next to no strain on your knee yet, also, activate and reinforce quadriceps. Lie faceup with one knee bent and the other leg the ground before you. Lift your straight leg around one foot, pivoting your leg outward (the whole leg turns outward, so toes point on an oblique rather than straight up to the roof). Complete three arrangements of 10 to 15 reps, substituting legs. As you get stronger, add ankle loads as much as 10 pounds.
These do-it-yourself knee exercises have helped our patients greatly. If you are still having trouble finding knee pain relief, you may be a good candidate for our treatments. To schedule an appointment with our San Francisco Chiropractor, please call 415–421–1115 or book an appointment online.