Top 3 Knee Stretches

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy Knee Stretches WorksheetSometimes you will feel or hear a popping, cracking, or clicking in your knee. This often is from osteoarthritis (OA). When you don't have a lot of time to stretch out your knees, you have to pick the most important stretches. This video shows you the top 3 knee stretches. There are three main muscle groups that cross the knee, and it is important to cover each of these.

The first stretch is for the hamstrings. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips.

The second stretch is for your calf muscle, or gastrocnemius muscle. Keep your leg straight, and now take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times. 

The third and last stretch will be on your stomach in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

 


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