3 Joint Friendly Stretches for Healthy Knees

//3 Joint Friendly Stretches for Healthy Knees

3 Joint Friendly Stretches for Healthy Knees

By |2019-11-15T12:16:52+00:00November 15th, 2019|Blog|

The knee is one of the most important—and biggest—joints in the body. It’s made up of several large ligaments, multiple bones, and connecting tissues and muscles. There’s also cartilage at the end of each leg bone to help absorb shock and cushion the knee joint during physical activities.

According to a recent report, knee injuries are on the rise, with close to a quarter-million ACL injuries reported across Canada and the United States each year. In Canada alone, over 60,000 knee-joint-replacement surgeries are performed annually.

A torn ACL (Anterior Cruciate Ligament) is the most common type of knee injury, and is usually seen among athletes. One of the main causes of this injury is a lack of stretching before performing athletic activities.

Here are some joint-friendly activities for healthy knees that can be performed by athletes as well as people with active lifestyles:

Lunging Hip Flexor Stretch

The lunging hip flexor stretch loosens the muscles around the hips and keeps the knees and quads from getting overworked.

  • You can begin by standing straight on an exercise mat.
  • Slowly kneel by bending one knee and stretching the other leg behind.
  • Keep your toe on the ground with the thigh of the bent leg parallel to the floor.
  • Lean forward while stretching your arms above you until you feel your hips tightening.
  • Maintain the position for a few seconds and then switch the legs and repeat the steps.

Standing Hamstring Stretch

One of the most common causes of knee injuries are strained hamstrings. A hamstring strain adds extra pressure on the knees, increasing the chances of torn ACLs. A standing hamstring stretch keeps the hamstrings loose and flexible, allowing them to reduce the pressure on the knee.

It’s a relatively simple stretching exercise.

Extend your left leg forward and then bend at the waist to touch the toes with both hands. You should feel a stretching sensation on the back of your calves. Switch legs and repeat the stretch to loosen the other leg.

Bend and Stretch

The ‘bend and stretch’ exercise loosens the glutes, allowing them to absorb impact and reduce pressure on your quads and knees.

Lie on your back, bend one leg and grab it just below the knee. Slowly pull it closer until it touches your abdomen. Hold for a few seconds and then repeat with the other leg.

You can do these stretches multiple times a day to keep your knees loose and healthy. Regular sports massage and physiotherapy sessions can also help improve joint health and strengthen your muscles.

Expert Physiotherapists in Toronto!

Sports & Exercise Medicine Institute offers the services the leading physiotherapists in Toronto. The sports medicine and physiotherapy clinic provides expert diagnoses and non-surgical treatment options for various sports injuries and musculoskeletal issues.

Our services include sports massage therapy, shockwave therapy, pelvic floor physiotherapy, and neck and shoulder pain treatments.

About: Dr. Douglas Stoddard is a sports medicine physician and is the Medical Director of the Sports & Exercise Medicine Institute (SEMI). After receiving his medical degree from the University of Toronto, he trained in Australia at the Australian Institute of Sport in Canberra, obtaining his Master Degree in Sports Medicine. He is also a diplomat of the Canadian Academy of Sport and Exercise Medicine and has his focussed practice designation in Sport Medicine from the Ontario Medical Association. Dr. Stoddard is a consultant to the Canadian Military and has consulted with well over 30,000 unique patients in his career. Dr. Stoddard is constantly searching for new and promising therapies to help SEMI patients, and is responsible for developing the RegenerVate Medical Injection Therapy Program. He is the proud father of two boys, is an avid triathlete and occasional guitar player.

Tip of the Month

When choosing a backpack for your child ensure that it appropriately sized and not too large. Once books and other items are placed in the bag, make sure it is no heavier than 10% of the child's body weight.