2 Gentle Stretches to Reduce Knee Pain

2 Gentle Stretches to Reduce Knee Pain


Hi, my name is Dan Bartholomew. I’m a physical therapist in the outpatient physical therapy clinic here at Sharp Grossmont Hospital. Today, I’m going to talk about exercises to help improve knee extension range of motion. Every knee problem is different and requires a specific approach, so when performing any exercises it’s always a good idea to consult your physical therapist or doctor to see if those exercises are right for you. Knee extension is your ability to fully straighten your knee when you’re standing and walking, which is very important because when your knee is not fully extended it can create pressure in your hip and your back. The first exercise we’re going to go through is a stretch to help improve your knee extension. One helpful tip is if you’re wondering if
you’re lacking knee extension, sit in this position that Marc’s in right now and if you look
at your knees and one knee is higher than the other; that knee is lacking knee extension and that’s the one that you need to work on. With this stretch, we’re going to be stretching the calf. Some of the calf muscles insert above the knee so if those muscles are tight they can keep your knee bent and limit knee extension. And I repeat, gently. If you push down too aggressively you can cause increased knee pain. In this exercise we’re going to work on
a patient’s ability to actively straighten their knee. And like the other exercise, should be performed pain free.