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  • Writer's pictureAdam Whatley

4 Knee Stretches to Reduce Arthritis Pain

Updated: Mar 23

Here at The main two things we primarily treat are back pain and arthritis. Here we are going to discuss some simple techniques to help ease arthritis and joint pain.

Individuals often think that if they are suffering with knee pain or arthritis they should stop and using the knee. In fact, this is wrong and the joint should be kept moving but in a specific fashion. Exercise can often reduce pain, increase flexibility, promote normal function.

Below we have put together some straight forward exercises to help with your knee arthritis. Doing these daily can keep your knee flexible and maintain cartilage health.

These stretches are generally safe for most people with knee arthritis, but please seek advice if pain continues or worsens.

Stretch 1) Standing quadricep (front of the thigh stretch)

Stand next to a wall for balance, bend your oppisite knee to bring your foot up towards your buttock. Reach behind you with the same hand and grab your ankle (If you can reach). Then slowly pull your ankle up. Hold the stretch for 20 seconds twice on each side. If you cannot reach your phone then you will have to try and improvise by using a chair to lean on.

Stretch 2) Hip flexor stretch (Front of hip)

Kneel with your left knee and your right foot on the floor. Your left shin should be flat on the floor and positioned further back than your shoulders. Your right knee should be bent at a 90 degree angle. Rest your hands on your right knee and lean forward over your right knee, keeping your back straight. Don't lean further than the end of your toes. Hold the stretch for 20 seconds three times on each side. If this is sore for your knee, you can try and lie on your back and hand your leg off the side of a bed, whilst holding onto the opposite knee.

Stretch 3) Forward low back/hamstring stretch

Start by standing with your feet together and slowly bend forward from the waist. Keep your legs as straight as possible and don't bounce. Don't worry if you can't reach the floor, you can even reach for a chair cushion to start if that's what your flexibility allows. Hold the stretch for 5 seconds and repeat 3 times.

Stretch 4) Calf stretch

Place the ball of your foot on something like a curn with your heel in contact with the ground. Then, with a straight knee – slowly lean forward from the hips until you feel a stretch at the back of the calf. Hold the stretch for 15 seconds and repeat twice. Each foot.

Get in touch with us at Dynamic Osteopaths & Regenerative Medicine find out more tips and advice on how to treat your arthritis or arthritic joint pain.


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