Check out our video for a great simple quad stretch you can do at home. This works well especially if you have a stiff knee or cannot do it easily in standing. Call us if you need help with your knee pain or stiffness.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I have a great stretch for you to help your knee to move a little bit better. So it's great weather to get out for a walk or a hike and some of the complaints we've had in the clinic are knee pain or knee stiffness.
So if you are knee pain or knee stiffness one of the great stretches you can do is stretching the thigh muscle or the quad muscle which gets to be quite tight. So there's a bunch of ways you can stretch it but if your knee is stiff sometimes it's hard to do the traditional stretch where you stand and bring one foot up towards your buttock.
So in this case I'm going to get you to grab a little belt or a strap and put it around your ankle and you can lie down on your side, getting that strap kind of behind you, bringing the bottom knee up towards you and the top leg we want to bring back so your knee is relatively in line with your hip. Now depending on how much you can bend your knee from this angle now you can use the belt or strap to give a little bit of pressure to feel some stretch through the front muscle of the thigh.
In some cases you can even just grab your foot and do it yourself if you have enough mobility to do that depending on the situation. Now you want to hold here so that you have a good stretch but it shouldn't be painful on the knee or painful in the muscle. Holding for 30 to 60 seconds and taking a break and repeating 2 to 3 times.
So give this a try before you get out for a walk or for your activity of the day and see how it feels. If you have any other questions, check out our website at www.body-works.ca.