knee pain relief

Get Knee Pain Relief With These 3 Stretches

Understanding knee pain

Knee pain can stop you from doing the things you love. Whether you enjoy going on walks and runs or play a sport daily, a sore knee can really restrain you from being an active go-getter. 


People of all ages can experience knee pain, and it's a lot more common than you think. Symptoms include swelling, stiffness, joint pain, tissue pain or popping, and crunching of the knee. But first, we must understand the different causes of knee pain before we treat it. 


If you're somebody currently suffering from knee pain, you might want to keep reading to find out how to get relief! 


What causes knee pain?

There are countless reasons why you might be experiencing knee pain. But the most common causes include aging, sprained or strained ligaments from excessive stress, cartilage tears, patellar tendonitis, and arthritis. Here are things you should know about knee pain before learning how to reduce it.



Age

Knee pain can become more frequent as you get older, and it’s usually the result of osteoarthritis. The connective tissue inside and around your knees becomes thinner and weaker as you age, which means you’re more prone to muscle tears. 




Jumper's knee

Patellar tendonitis or "jumper's knee" is another common cause of knee pain, and it occurs with inflammation. Jumper's knee is caused by excessive stress on the knee, such as repeated jumping and knee overuse.


When your patellar tendon becomes inflamed, it can weaken your tendon and other surrounding muscles, which means that you're more vulnerable to tissue damage. 



Torn meniscus

A cartilage tear or a torn meniscus is another incredibly common knee injury. The meniscus tendon is located in the knee joint. Kneeling, heavy lifting, or squatting can cause a torn meniscus. 


Sprains, strains, and cartilage tears can occur from sports injuries, excessive weight lifting, or if you bang your knee in an accident. Symptoms include a locked knee, pain when twisting or rotating your knee, and a popping sensation. 


4 Tips For Knee Pain Relief

Now that we’ve explored some of the common causes of knee pain, let’s look at some ways that we can minimize knee pain to make activity less painful.


Tip 1:  Invest in a Knee Brace

If you’re suffering from osteoarthritis, one of the best things you can invest in is a knee brace. The purpose of a knee brace is to minimize knee pain by shifting your weight away from the knee. 


A brace can help you stabilize your knee so you can move around more comfortably and control your balance when walking. We encourage you to consult your doctor or physical therapist first to ensure that a knee brace is a right fit for you. 


Tip 2:  Orthotics

An orthotic prescription can help lift the arches in your feet if you have a flat foot. These are supports that are specially made to fit your feet. Why? To help correct the balancing of your feet and legs.


It works by lifting the arches in your foot, restoring your balance to the rest of your body, taking the strain off your knees. This means your knees won't twist inwards anymore!


Tip 3: Stretches

Certain leg stretches have proven to reduce knee pain, as it helps enhance your flexibility and strengthen the leg muscles. The more flexible you are, the less stiffness will occur around your knee joints. 


Tip 4: Physical therapy

Depending on the severity of your knee pain, seeking out a physical therapist might be the best option for you. They can help determine the root cause of your knee pain for long-term relief through various techniques.


Keep on reading to learn which stretches we recommend to help you relieve knee pain.


3 Knee Pain Relief Stretches

Stretch 1: Heel & Calf stretch

This exercise helps to promote flexibility in the heels and calves. Also, a great exercise to perform for anybody suffering from chronic knee pain. 


Stretch 2: Seated calf stretch

This stretch is perfect for promoting flexibility in the calf muscles, and it’s excellent for people who struggle to stretch standing up. 


Stretch 3: Glute stretch

Stretching the glutes can help you create a stronger mind-muscle connection with your glute muscles, which can help to stabilize your pelvis when walking. This ultimately impacts the way your knees function and their flexibility.




Looking after your knee


Ensuring you understand the root cause of your knee pain is essential when on the road to recovery. Whether it has to do with age, a torn ligament, a flat foot, or jumper's knee, there are always methods and techniques you can use to minimize your pain to continue being active. 


Always seek help from your medical professional or physical therapist if you have any questions. 

Get In Touch With Us Today

If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.

When Can You Return to Sports After an ACL Injury?

Read more

Shoulder Injuries are Common in Golfers

Read more

3 Common Upper Body Overuse Injuries in Young Athletes and How to Avoid Them

Read more

Knee Weakness: Get Relief + Build Strength with These 3 Home Exercises

Read more

What Can Athletes Do About Quad Shut Down?

Read more

Does Strength Prevent Injury?

Read more

True Sports Coronavirus Response

Read more

Lacrosse Injuries – The 5 Most Common with 7 Tips to Prevent them

Read more

Exercising While Wearing a Mask: Common Misconceptions

Read more

Why Elite Community Servants Need Physical Therapy STAT

Read more

Training with a CrossFit Physical Therapist Helps Avoid Common Injuries

Read more

One Major Tip for Making Your Diet a Success

Read more

The 7 Biggest Benefits of Physical Therapy

Read more

Overtraining: 7 Symptoms and What You Can Do About It Today

Read more

Dry Needling Therapy, Blood Flow Restriction, & Cupping: Does It Work for Athletes?

Read more

Shouldering the Blame for Shoulder Pain: Arthritis or Bursitis?

Read more

Why There is No Such Thing as an Off Season

Read more

Recovering from Spinal Surgery: What You Need to Know

Read more

How to Treat the Most Common Sports-Related Shoulder Injuries

Read more

The Cold Hard Facts About ACL Tear Risk Factors

Read more

Improve Your Running Form with These 8 Tips

Read more

How to Handle a Sports-Related Knee Injury

Read more

What’s Up With Barefoot Running?

Read more

How to Prevent Shoulder Impingement as an Overhead Athlete

Read more

Physical Therapy Guide for Hamstring Injuries

Read more

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

Read more

Gait Analysis – A Runner’s Secret Weapon Against Injury

Read more

Maximizing Your Post Injury Outcomes

Read more

4 Tips to Avoid Knee Injuries While Skiing

Read more

Don’t Let Lower Back Pain Keep You Off the Links

Read more

The Most Common Lacrosse Injuries

Read more

How Long Will My Physical Therapy Take?

Read more

The Unsung Hero of Pain Management: Nutrition

Read more

Care and Feeding of Pitchers in the Off-Season

Read more

What Can I Expect After Rotator Cuff Surgery?

Read more

3 Ways You Can Prevent Knee Injuries and Weakness

Read more

Experiencing Pain? See a Physical Therapist First

Read more

Can Athletes Benefit from Hip Arthroscopy?

Read more

High School Sports After the COVID-19 Pandemic: Returning Safely to the Game

Read more

Dry Needling: 6 Benefits To Help You Relieve Body Pain & Soreness In 1-2 Days

Read more

The Importance of a Strong Core

Read more

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Read more

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

Read more

What Athletes Need for the Ultimate Sports PT Facility

Read more

How You Can Avoid Germs at the Gym

Read more

An Awesome Inforgraphic About Lower Back Pain and Sports

Read more

How Common are Shoulder Injuries in Athletics?

Read more

Cupping Therapy: 4 Benefits & How It Can Relieve Pain Within 48 Hours

Read more

Strengthen Your Biceps With These 5 Home Workouts

Read more

7 Workout Mistakes Your Physical Therapist Doesn’t Want You to Make

Read more

Why You Should Go to Physical Therapy

Read more

Why True Sports Physical Therapy is Right For You

Read more

Is It An Ache or Am I Injured?

Read more

Groin Strains Symptoms and Treatments

Read more

Are You Ready for Golf Season?

Read more

How Athletes Avoid Knee Injuries When Competing, Practicing, Training or Working Out

Read more

How to Relieve Lower Back Pain as an Athlete

Read more

Quick Tips for Staying Motivated

Read more

Relieve Muscle Soreness With These 5 Tips

Read more

How Baseball Players Can Reduce Their Risk of UCL Injury

Read more

Cupping Therapy Relieves Pain and Encourages Healing

Read more

Physical Therapist vs Chiropractor: What's the Difference?

Read more

Some Thoughts Before Football Season

Read more

High School Sports Injuries

Read more

Is Blood Flow Restriction Training Right for You?

Read more

Staying Limber During Your Internship

Read more

What Athletes Should Know About Tendinopathy In the Shoulder

Read more

Meal Planning Tips for High School Athletes

Read more

Dry Needling vs Acupuncture: What’s The Difference?

Read more

What are Achilles Tendon Conditions Signs and Symptoms?

Read more

How to Relieve Sciatica Pain with Physical Therapy

Read more

How to Deadlift and Squat without Risking Lower Back Injury

Read more

Preventing the Most Common Lacrosse Injuries

Read more

Graston Technique 101

Read more

Is Stress Causing Your Lower Back Pain?

Read more

Get Knee Pain Relief With These 3 Stretches

Read more

Advice You Need to Train for a Marathon in 2021

Read more

Impact of Correct Posture on Sports Performance

Read more

The Risks of a Sedentary Lifestyle – Enough To Get You Moving

Read more

Make Your Outpatient Rehab Count

Read more

Relieve Back Pain Fast In 5 Ways

Read more

5 Tips to Improve & Maximize Your Athletic Performance

Read more

Physical Therapy: Why It’s Important Both Before and After Surgery

Read more

Is Elbow Arthritis Ruining Your Game?

Read more

Working from Home Shouldn’t Be a Pain in the Neck — or Back

Read more

Dry Needling Can Accelerate Recovery for Athletes

Read more

Join Volo City & Build Community Through Your Favorite Sport

Read more

Tips for Avoiding Running Injuries

Read more

6 Ways a Physical Therapist Can Enhance Your Running Performance

Read more

Attending Physical Therapy During COVID-19: Is It Safe?

Read more

Resistance Training is Important

Read more

Benefits of Sport Specific Rehabilitation

Read more

Benefits of Training with a Strength Coach

Read more

Sign up to our Newsletter

Get appointment updates, practical and actionable health + fitness tips, blog news, and True Sports announcements delivered straight to your inbox. No spam.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.