Fitness

9 Best Moves to End Knee Pain

Here’s a mix of stretches that can save your knees: four that you can do anywhere, and five that use a foam roller. The combo will have your knees feeling better in no time.

No equipment: Calf stretch

Courtesy Theo Kousouli, Kousouli Health & Wellness Center

First off, in your efforts to end your knee pain, it’s important to remember to never force a stretch, to go slow. “To help remove pressure in the back of your knee, stand in front of a wall with your hands pushed against the wall,” says Theodoros Kousouli, DC, CHt, founder of the Kousouli Method. “Place one leg straight back with the heel and foot firmly planted on the floor. For advanced stretching, lean forward and down while bending your front knee. You will feel the back of your leg stretch and loosen up. Switch legs and repeat till you have done ten reps on each leg, holding five to ten seconds. Learn about 6 exercises that can prevent knee pain when you’re running.

No equipment: Hamstring stretch

Courtesy Theo Kousouli, Kousouli Health & Wellness Center

Start on your back facing the sky, legs straight, heels on the floor. Lift your left leg up into the air, keeping it straight. If you can, grab behind your left thigh and gently pull toward your stomach, then switch legs and repeat, Kousouli recommends. Do five reps per side, holding each stretch for five to ten seconds. Read about 9 proven treatments for knee pain.

No equipment: Quad stretch

Courtesy Theo Kousouli, Kousouli Health & Wellness Center

“This move helps with mystery pains under the kneecap,” says Kousouli. Lie on your side with your bottom leg straight; bend your top leg back so your foot comes toward your buttocks. You should feel the stretch in the front of your thigh. Switch sides and repeat. Do ten reps on each side, holding each stretch for five to ten seconds. Make sure you know the 11 signs that muscle pain is something worse.

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