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Two Joint Friendly Stretches For Your Knees

14 September 2021

Two recommended joint friendly stretches for your knees to prevent arthritis, injury, and immobility.

As one of the most common joints to get affected by arthritis, it is important to stretch on a regular basis to maintain joint health and flexibility. Here are two recommended joint friendly stretches for your knees that will keep the joint healthy and mobile.

Standing Hamstring Stretch

Hamstrings are very susceptible to injury – especially for those who participate in sports. The hamstring refers to three different muscles in the back of the thigh that run from the hip to the knee. Consequently, a lot of knee related injuries are commonly attributed to strained hamstrings.

To help keep the muscles flexible – and the joint in your knee healthy the free – the standing hamstring stretch is one of the best joint friendly stretches for your knees.

Here is the most effective method:

  1. Stand upright with your spine in a neutral position.
  2. Place your right leg in front of your body – your foot should be flexed with your heel pushed to the ground and your toe pointed toward the ceiling/sky.
  3. Bend your left knee slightly.
  4. Lean forward gently and place your hands on the straight right leg.
  5. Hold the stretch for 10-30 seconds
  6. Repeat and alternate legs two to four times.

Lunging Hip Flexor Stretch

Tight hip flexors can put extra pressure on our knees – which can also develop pain in our back and hips, The lunging hip flexor stretch isolates and opens the muscles in our hips to decrease any added pressure on our knees. Meaning that this is one of the most important joint friendly stretches for your knees that you can perform in order to eliminate tension and problems in your knees and other parts of your body.
Here is the most effective method:

Left Hip Flexor stretch:

  1. Support / blalnce using Right arm
  2. Keep trunk and spine straight
  3. Step left leg back keeping Left foot flat on floor / Let knee straight.
  4. Suck in tummy to feel Left hip flexor muscle stretch

Even after performing these two joint friendly stretches for your knees you may find you have ongoing problems with your knees, back and hips or are developing arthritis. Doctor Julian Lane is a highly experienced lower limb orthopaedic specialist. If you require any medical advice to do with pain, mobility or arthritis issues in your knee, Dr Lane can give you any necessary advice and treatment. To improve your quality of life, contact the friendly team at Lane Orthopaedic Surgery today on 07 3394 4228.

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