Knee pain is very common, and osteoarthritis, or OA, is one of the main causes of knee pain. This real-time video will show you a 12 minute stretching and exercising routine you can do to help keep the pressure from tight muscles off your knee joint.
Knee pain can also be caused by weakness, and knee tendonitis, or knee bursitis. In more severe cases, you might have injured your meniscus or ligaments. This routine should help with all of these forms of knee pain as well.
For the first stretch, you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and 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.
Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. Lie down on your back and still keep the strap or leash on your foot. Keeping your leg straight, pull your leg up with the strap as far as you comfortably can. Try not to bend your knee. If it bends, back off a little because you are trying to stretch too hard. Hold for 30 seconds and do it 3 times.
The last stretch will be on your stomach, or 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.
For the exercises, you are going to do a four way hip on the ground. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Now roll over onto your side with the leg you want to work on the ground. You are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight.
Next, is going to be on your stomach, and this works your hip extensors. The last one of the 4 way hip will be on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Just start of with 10 of these, but go slow and controlled so you are working your muscles and not using momentum.