Are you experiencing knee pain? Your issues might be caused by tight muscles, perhaps due to lack of activity, such as working a sedentary job. In that case, doing stretching exercises might help relieve your suffering.
It is common for your hamstring and quadriceps muscles to feel tight because they are the most used muscles when walking or running. The more active your lifestyle is, the more strained and tight your hamstrings and quadriceps can be. As these muscles tighten, you will start to feel pain in your knees. This is because it causes a build-up in pressure over your knee cap, resulting in the joints rubbing on each other.
Suffering from knee pain can significantly affect the quality of your life because it can limit your mobility. If knee pain is keeping you from enjoying the activities that add value to your life, consider doing these stretches that might help lessen your pain. They work by helping to loosen the muscles supporting the knees and reduce the pressure accumulated on the joints.
Stretches for Knee Pain
Here are some simple stretches that can help alleviate your knee pain:
● Seated Hamstring Stretch
If your main problem is tight hamstring muscles, this is an excellent stretch move.
You will need a sturdy chair for this one. You have to extend one leg out while keeping your back straight. Meanwhile, you must bend it for your other leg so that your foot sole rests against your middle thigh. Reach towards your ankle and hold the position for 30 to 60 seconds.
● Calf Stretch
The calf stretch will help release the pressure accumulated at the back of your knees.
For this stretch exercise, you need to find a wall. Stand in front of the wall and put your hands forward to touch it. Put one foot in front of the other with your knee slightly bent. Make sure that the back of your knee is straight while your heel is flat on the ground, then lean forward.
Hold the position for 20 to 30 seconds, then repeat on the other side.
● Lying Hamstring Stretch
As its name suggests, the lying hamstring stretch will target your hamstring muscles. To do this:
- Lie flat on the ground and raise your leg.
- Hold on to your hamstrings using your two hands and stretch it as much as you can.
- Hold for 3 seconds, then release and repeat.
Stem Cell Therapy for Knee Pain
Some underlying causes of knee pain might not go away by simply doing stretches. In these types of cases, medical interventions such as stem cell therapy might be your best option for pain relief.
Several studies have shown that using stem cell therapy can help reduce knee pain and improve overall mobility. This works by using bone marrow stem cells harvested from the hip to encourage cartilage tissue regeneration in the knees.
According to research by Susko & Fitzgerald, stretches can help alleviate knee pain. The stretches mentioned above are beginner stretches that are suitable for most persons regardless of their fitness level, so you can surely incorporate them into your day. . But remember, these stretches may not immediately work. You have to do them to feel the results consistently.
However, if it does not work, exploring other options such as stem cell therapy is something that you should consider. By the end of the day, what’s important is that you don’t live suffering from pain.
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