Stretch This Muscle to Relieve Knee Pain

Did you know...

One of the muscles in your quadriceps is also a major hip flexor?

Yep! Stretching this muscle can help relieve pain not only in your hips and lower back but also in your knees.đŸ˜±

JUST ONE THING

Kneecap pain is often linked to tight quads and hip flexors.

Your JUST ONE THING To Relieve Kneecap Pain:

Stretch your “rectus femoris.”

A common cause of knee pain is tightness in the rectus femoris muscle.

It may sound fancy, but here’s what it means for your knees.

You might feel painful tightness around the front of your knee (above or below the kneecap) when squatting, walking upstairs, or doing deep knee bends like lunges.

The good news is that you can reduce this pain by consistently stretching your rectus femoris—a long muscle on the front of your thigh that stretches all the way from your hip to your kneecap.

This big muscle acts as both a hip flexor and a quad.

And when it’s tight and cranky, your knee may be tight and cranky, too.

If you’re dealing with kneecap pain, try this stretch!

Knee Cap Pain Stretch (aka Standing “Rectus Femoris” Stretch)

  1. Make sure your hips are pointed straight forward and your knee is pointing straight down (not out to the side!).
  2. Tuck your tail/pelvis down a bit to enhance the stretch.
  3. Hold for 4-5 deep breaths per side.

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‍Extra Tip: You will most likely feel this stretch from your hip bone and all the way down your thigh to your knee. If you’re extremely tight, laying your foot on the seat of the chair (rather than the back of it) can feel much more doable.

‍Did You Know...

  • Want an even deeper stretch? Here’s a more advanced version.
  • Having tight hip flexors (from lots of sitting, running, cycling even) can pull the front of your pelvis down and place undue pressure on your lumbar spine.
  • When stretching any aspect of your hip flexors, always make sure to tuck your pelvis under (posterior pelvic tuck) and then press your hip bone forward. This makes the stretch most effective.
  • Pain in your back knee with lunges? If so, here are some great tips to help get rid of that issue.

‍Until next week... Be strong

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