Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain. Most commonly, this pain is felt under and around your knee cap.
Starting off with mobilizing the patella/kneecap can help loosen the area up before starting exercises.
Straight leg raises (SLR), SLR with external rotation, hip abduction, and hip adduction are great ways to work many of the muscles around the knee that might be causing the tracking issues.
Finally, hip hikes are a nice progression to standing exercises.
For knee pain exercises and stretches to work, you must work all the muscles around the knee. There are several that cross over the joint and help with movement.
It’s Knee Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time knee routine is simple, but effective in helping strengthen the knees & relieve knee pain.
Hamstring pain or a hamstring strain can be very painful. The hamstrings help us walk, lift our legs backwards, and bend our knees. When you have a hamstring strain, all these movements can be painful. These hamstring stretches and exercises should help relieve a hamstring strain.
This knee pain relief routine can help strengthen and loosen up the muscles around the knee and hip area. These knee exercises are done in real time, so it’s easy to follow along with the routine.
With Shin Splints, pain can be felt on the front (anterior shin splints) or on the inside/medial ankle (posterior shin splints). Using a massage gun on the painful area, as well as stretches & exercises, can help with pain relief.
A stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help.
An achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.