In our previous article, we covered some knowledge you should know regarding Patellofemoral Pain Syndrome (PFPS). If you have not seen it, we highly recommend checking it out before you read this one!
In this article, we’ll be covering several stretches you can follow along with that may help with your knee cap pain.
Below are some stretches that can help improve the flexibility and mobility of the lower leg.
1. Calf Stretch
- Start by taking a step forward with one foot. You may place your hands on a wall/pillar for support.
- Then, extend your left leg backward, pressing your left heel into the floor. Ensure your hips are squared with toes pointing forward, keeping the back heel flat on the ground as much as possible.
- Move your body forward by shifting your right knee, while maintaining both feet flat on the ground. You should feel a good stretch in your calf muscle on the back (left) leg.
- Hold it for at least 20 to 30 seconds, and do the same with the other leg. Repeat this alternating stretch 3 to 5 times.
2. Quads Stretch
- Stand near a wall or a piece of sturdy equipment for support.
- Bend your knee and grasp the ankle. Gently pull your heel up towards the buttock until you feel a stretch in the front of your thigh. You may want to gradually pull the heel closer towards the buttock to get a deeper stretch. Keep the knee pointed towards the floor and maintain the hip, knee, and ankle in line.
- Try to keep the back in a neutral position.
- Hold the stretch for about 20 to 30 seconds. Switch legs and repeat.
- Perform this stretch 3 to 5 times per leg, alternating the leg each time.
3) Hamstrings
Standing hamstring stretch (on an elevated surface)
- Place one leg forward, keeping the knee straight and the foot flexed. If you prefer to use an elevated surface, place the leg on top of a step.
- Keep the back straight and slide your hands down the leg until you feel a gentle stretch at the back of the thigh. Rest your hand gently on top of your leg.
- Hold the stretch for 20 to 30 seconds. Switch legs and repeat.
- Perform this stretch 3 to 5 times per leg, alternating the leg each time.
4) Hip Flexor Stretch
- Get into a low lunge position. Lean your body weight towards the front leg. Keep your back in a neutral position and ensure you face forwards. Feel a slight stretch at the front of the hips.
- Ensure your front knee does not go past your toes.
- Hold the stretch for 20 to 30 seconds. Switch legs and repeat.
- Perform this stretch 3 to 5 times per leg, alternating the leg each time.
5) Glutes Stretch
Side view
Diagonal view
Top view
- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot bent away from the leg.
- Reach your right hand through your legs and interlace your fingers just below the crease of your left knee. Slowly pull your left knee up toward your chest.
- You should feel a stretch in your buttock muscles.
- You can gradually pull the knee closer toward you to increase the intensity of the stretch.
- Hold the stretch for 20 to 30 seconds. Switch legs and repeat.
- Perform this stretch 3 to 5 times per leg, alternating the leg each time.
Just one more article to go! In the next one, we will be covering exercises you can do to help with your knee cap pain.
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In the meantime, you can check out our previous articles on ankle sprains and flat feet!