Knee & Leg Pain

Patella Mobs to Increase Range of Motion & Reduce Knee Pain

Patella mobs are an easy way to help increase range of motion in the knee and can help reduce pain after a knee injury or surgery.

To perform patella mobs:

  1. Sitting in a chair or on the floor, put your leg straight out in front of you, and relax your muscles. 

  2. Move your kneecap up and down, and side to side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

5 Best Ways to Prevent Aching Legs & Leg Fatigue

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Preventing leg fatigue or tired legs is important if you stand all day at work, run for exercise, or often get general leg fatigue. These 5 simple treatments should help.

The first is a quad stretch. The quad and hip flexors are large muscles in the legs that can fatigue quickly. Stretching them out should help.

The next stretch is for the hip adductors. These also work hard when standing, walking, or running. Stretching them will help prevent fatigue.

The third treatment is to use compression socks like the ones from Socks Lane that I feature in the video. These are great to help increase the circulation to your legs, and move fluid out if you have swelling. They are also great for running to help prevent shin splints and plantar fasciitis. Also if you have a lot of swelling in your feet when pregnant, these can help as well.

Then there is a hamstring stretch. The hamstrings are smaller than the quad muscles, so they can fatigue quicker. Stretching is a great way to get them moving again.

Finally is a calf/plantar fascia stretch. This can be done on a step or curb. It’s a great way to keep the muscles flexible and warmed up to help with overall leg fatigue.

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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.

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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.

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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.

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