Knee & Leg Pain

Treat Plica Syndrome Knee Pain with Stretches & Exercises

Plica syndrome causes knee pain and is basically when a part of the synovial capsule of the knee becomes irritated, enlarged, or inflamed. This can cause the whole knee to be painful and hard to move.

These stretches and exercises should help.

The first stretch is for the IT band. This will help take pressure off the knee joint in general. Then you will do what is called a knee prop, which helps get knee extension, or straightening out the knee.

Next is a heel slide. This is a combination move. It helps gain knee flexion by bending the knee, and it helps strengthening the hamstring muscles.

After you are stretched out, you will do a four way hip exercise. Even though they are called hip exercises, these muscles go down to the knees and help them move as well. The straight leg raise, hip abduction, hip adduction, and hip extension are great for general leg strengthening.

Finally, a clamshell exercise is very helpful to strengthening your glutes and IT band.

Related Videos:

Knee Pian Relief

Top 10 Knee Pain Stretches

Pes Anserine Knee Bursitis Stretches & Exercises

Pes anserine bursitis is when the bursa on the inner side of the knee, called the pes anserine bursa, get inflamed. Three tendons from the upper leg come down and attach at that area, so if the bursa becomes bursitis, it can be very painful.

These stretches and exercises should help for pes anserine bursitis and knee bursitis in general.

A great way to help take pressure off the knee area is by stretching your hamstrings, calves, and your quad muscles. There are many ways to stretch these muscles, but for this video I am using a strap.

Another great stretch for the groin area and the hip adductors is a butterfly stretch. The closer you bring your feet to you, the more of a stretch you will get.

Quad sets and heel slides do a good job of strengthening the quads and the hamstrings, but not overworking them. These are good to start with so you don’t irritate the knee area.

Exercising your hip with a straight leg raise, a sidelying hip abduction, and a sidelying hip adduction not only strengthens your hips, but it also strengthens your knees as well.

Finally, a clamshell exercise is very helpful to strengthening your glutes and IT band.

Related Videos:

Knee Bursitis Stretches & Exercises

Knee Pain Releif Stretches & Exercises

Top 10 Knee Pain Strengthening Exercises

Knee pain strengthening exercises should focus on strengthening the muscles that attach to and cross the knee joint. Strengthening these muscles around the knee, as well as hip and ankle muscles, will help keep the knee strong to relieve knee pain and reduce knee injury.

These are my top 10 favorite knee exercises.

Bridging is a great way to strengthen you hamstrings, glutes, and core. The clamshell also does an excellent job of strengthening the glutes and core. It also helps strengthen the IT band area.

Even thought the name is seated hip flexion, strengthening the hip flexors are also very important for knee strength. When these muscles are strong and working correctly, it will help make the knee strong as well.

Seated knee extension or long arc quads help strengthening the quad muscles. The quads are important because they not only help with knee extension, but they also help with proper tracking of the kneecap (patella).

Squats, lunges, and step ups are a little more challenging, but they strengthening almost all the muscles in the hip, knee, and lower leg.

Balance is also very important for strengthening the knee. Balance exercises focus on the smaller stabilizer muscles, and strong knee muscles and good balance go together.

A 4-way hip strengthens your hip flexors, hip extensors, hip abductors, and hip adductors. Don’t be fooled by the name “hip.” They are important for strengthening the knee muscles as well.

Finally, heel raises strengthen the calf muscles, and they cross over the knee joint.

Related Videos:

Knee Strengthening

Knee Strengthening Exercises

Calf Pain or Strain Stretches & Exercises

Calf pain often comes from a calf strain, which basically means you have torn calf muscle fibers in the lower leg. A calf strain can be mild to severe and will cause various levels of calf pain.

These stretches and exercises for should help relieve the pain.

You can do calf stretches sitting on the floor or standing up. When you are on the floor you can stretch it with a strap, and standing you can do several ways including a runner’s stretch. You can also stretch the soleus muscle, which sits under the calf or gastroc muscle. It’s important to stretch this muscle as well.

While you are on the floor, you can strengthen your calf muscle with a resistive band. Pushing your foot into plantarflexion will help activate and strengthen the calf.

It’s also important to strengthen your glutes and whole leg. When you have a calf strain, it can affect other muscles in the area. Doing a sidelying hip abduction is a great strengthening exercise for this.

Some great simple strengthening exercises in standing are calf raises, and calf eccentric lowers. This helps the muscle heal and strengthen. Balancing on one foot is also a great way to do this.

Some higher level exercises that you might not be ready for in the beginning are squats with a heel raise and “sneaky” lunges on your toes. These require a lot of balance and strength, so don’t try them until you are ready.

Related Videos:

Calf Strengthening Exercises

Calf Stretch Standing - Runner's Stretch

10 Best Knee Pain Stretches

Knee pain stretches are great for the several muscles that cross the knee joint and end at the knee joint. When any of them are tight, they can cause knee pain, knee stiffness, and difficulty walking. These are my favorite knee stretches to help relieve knee pain.

The first stretch is really a mobilization of the patella (kneecap). It does a great job of stretching out the muscles/tendons that hold the patella in place.

The next stretch is a heel slide. It also helps strengthen the knee as well. The stretch is a gentle way to stretch the quad muscle.

The next stretches stretch the calf, hamstrings, and IT band. All these muscles cross over the knee joint, so when they are tight, they put extra pressure on the joint.

The quad stretch is important because the quad tendon connects to the patella. If it is tight, it pushes the patella down into the femur bone, which can cause pain and degeneration of the joint.

The next stretches are for the groin, hip flexor, and adductors. Even though they don’t directly cross over the knee joint, if they are tight, they can cause pain and problems walking.

Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific's other great products.

Related Videos:

Knee Pain Relief Stretches & Exercises

Real-Time Knee Pain Stretches & Exercises

Pages

Subscribe on YouTubeGot Questions? Click here to send me an email.

Never miss another Ask Doctor Jo video. Click here to subscribe to my YouTube channel.


 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.