Health

These Mobility Moves Can Help With Your Knee Pain

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Knee pain can make every activity more difficult. Whether you’re trying to squat during a workout session or just making your way down the stairs, you’ll have trouble moving through an ideal range of motion—and probably find yourself sitting out from more of the things you want to do than you’d like.

If your pain is severe or you believe you’re injured, make sure to go see a doctor to get checked out. But if the pain is manageable, these mobility exercises from physical therapist and Men’s Health Advisory Board member Dr. Dan Giordano, PT, DPT, C.S.C.S. and Dr. Samuel Chan, DPT, ATC, C.S.C.S. of Bespoke Treatments can help to ease your aches and get you on the path to better movement.

This foam rolling and stretch series targets the muscles around your knee joints to address knee pain—from your calfs, hamstrings, quads, adductors, and glutes, you’ll work your whole lower body.

Mobility Moves to Help Relieve Knee Pain

Calf Foam Rolling Series

30 to 60 seconds

The series starts with foam rolling the calf. If you don’t have a foam roller handy, check out these top picks. Start sitting on the ground, placing one calf on top of the foam roller. Move your muscle up and down on the roller, keeping your butt on the ground. If you feel pain, lift your butt off the ground and move your leg side to side. If you need more compression force on your calf, you can place your other leg over top for more pressure.

Calf Pin and Stretch

If there’s one especially tight spot, stop there and lift your butt off the ground. Flex and extend your foot while keeping your calf on the foam roller.

Dynamic Hamstring Stretch

Get into a half-kneeling position and use a pair of yoga blocks and straighten your front leg to get into a lunge position, with your hands placed on the blocks. Hold the stretch for a three count, then return to the start. Repeat for 8 to 10 reps, then switch legs.

Hip Adductor Rock

Stay in a half-kneeling position, shifting your front leg out to angle away and out to the side. Rock your body forward and to the side to the knee, which allows you to target your inner thigh muscles. Repeat for 8 to 10 reps on each leg.

Dynamic Couch Stretch

Get your quads involved by adding a bench to the equation. Get into a half-kneeling position in front of the bench and prop your rear foot up on its surface. Lift that same arm above your head and lean to stretch backwards to the opposite side.

Modified Side Plank With Clam

Get into a modified side plank position, resting your weight on your elbow and your knees bent as a 90 degree angle. Lift your bottom hip off the ground and raise your top knee away from the other leg into the air. Pause for a count, then return back to the floor. Repeat for 5 to 8 reps on both sides.

Banded Stepout Series

You’ll need a mini band for the final movement. Stand up, looping the bands around your ankles. Hinge your butt backwards, lean your torso slightly forward, and bend your knees. Drive your right foot through the floor, then move your left foot out and back to the side. Repeat for 5 to 8 reps on each side.

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