back pain in the knee.
First, it may be popliteal cyst . In this case, a fluid-filled sac is called a sac, which is formed at the back of the knee. When it becomes inflamed, it becomes swollen and painful.
Arthritis is another common cause of knee and back pain. Over time, the wear and tear of the knee joint can cause painful inflammation.
Third, if you are dealing with an injury such as meniscus (or cartilage piece) or a torn joint ligament, this can also cause swelling and back pain in the knee.
It is always important to get a doctor’s diagnosis to know exactly what is causing your pain.
At the same time, there are two simple ways to help you relieve pain from home. They are:
- R.I.C.E.-rest, ice, pressure, elevation
- and proper stretching.
Muscle tightness can cause some muscles and joints to overcompensate, and over time can cause knee back pain and any of the above.
Conversely, knee pain and injury can cause muscle tension, which can lead to further discomfort.
This is why stretching and strengthening certain muscles (such as calves, hamstrings, quadriceps and buttocks) are so important.
Practice these nine gentle stretching exercises every day to prevent back pain in the knee or relieve discomfort caused by previous pain.
This is why stretching and strengthening certain muscles (such as calves, hamstrings, quadriceps and buttocks) are so important.
1. Standing calf extension|30 seconds per side
- Tightness of the calf can cause tension in the back of the knee, which can lead to pain.
- This kind of wall stretch helps to relax.
This kind of wall stretching helps to relax.
- Stand up and put your hands on the wall in front of you.
- Step on the forefoot of your right foot to the bottom of the wall, keeping your heel on the ground.
- Keep your knees slightly bent, and slowly lean your hips towards the wall until you feel your right leg stretch.
- Hold for 30 seconds, then change legs.
- Repeat 2 or 3 times on both sides.
2. Downward Dog | 30 seconds
This stretch relieves the pressure on the back of the knee by releasing the tension of the feet, calves and hamstrings.
This stretch relieves the pressure on the back of the knee by releasing the tension of the feet, calves and hamstrings.
- Start with a table top position with hands and knees.
- Tuck your toes together and lift your hips up to form an inverted V shape.
- Keep your spine straight and press with your palms to lift your chest toward the upper thighs. Bend your toes upwards to deepen your calf stretch.
- hold for 30 seconds.
3. Sitting forward bending | 30 seconds
This stretch can relieve the tension of the calf, hamstring muscle and buttocks.
This stretch can relieve tension in the calf, hamstrings and buttocks.
- Sit on the floor with your legs straight forward. Slightly bend your knees, sit up straight, and straighten your arms.
- Inhale to close your hips and keep your lower back straight. Grasp the top of your toes with your hands and bend your knees if you need to. The abdomen should touch the thigh.
- Gently pull the toes back to feel the calf and hamstring stretch.
- Keep your shoulders relaxed for 30 seconds.
- Release, and then repeat 2 or 3 times.
4. Standing hamstring stretch|30 seconds per side
Let the pressure release from the back of the knee while gently stretching the hamstrings.
Let the pressure release from the back of the knee while gently stretching the hamstrings.
- Stand up and straighten your right leg forward. Hook your toes towards the body.
- Place your right hand on your hip and turn around the hip so that your left hand faces your right toe.
- Keep your lower back straight and bend your left knee.
- Hold for 30 seconds, then switch sides.
- Repeat 2 or 3 sets on each side.
5. Standing thigh front stretch|30 seconds per side
- The tight quadriceps muscle puts pressure on the kneecap, causing pain in the back of the knee.
- This kind of stretch helps relieve extra tension.
This stretch helps to relieve the extra tension.
- Begin to stand by the wall or chair with his left hand.
- Shift the center of gravity to the left foot, bend the right knee with the heel toward the hip.
- Grasp the toe with your right hand.
- Keep your knees in a straight line and press your hips forward while keeping your chest straight.
- Hold for 30 seconds, then switch sides.
- Repeat 2 or 3 sets on each side.
6. Yoga piercing style|30 seconds per side
Tight hips can cause knee pain. This stretch helps prevent and relieve pain in the hips and knees.
Tight hips can cause knee pain. This stretch helps prevent and relieve pain in the hips and knees.
- Lie on your back with your knees bent and your feet on the floor.
- Cross your right ankle over your left thigh and bend your foot.
- Stretch your left thigh toward your chest, and cross your fingers behind the left thigh.
- Hugging the left leg toward the body, stretching from the outside of the right hip to the feet.
- Hold for 30 seconds, then change legs.
- Repeat 2 to 3 times on each leg.
7. Squat against the wall|30 seconds
This exercise will strengthen the quadriceps to ensure support for the knee joint.
- Stand with your back to the wall.Lean back against the wall and walk a little forward with your feet. They should be separated by the same width as the hips.
- Slide your hips down, in a straight line with your knees, making your knees at a 90-degree angle.
- Straighten your arms and hold for 20-30 seconds.
- Stand up and rest, then repeat 2 to 3 sets of actions.
8. Heel sliding exercise|Repeat 10 times on each side
This gentle exercise can strengthen the hamstrings and stretch the quadriceps muscles, thereby alleviating the imbalance around the knee joint.
This gentle exercise can strengthen the hamstrings and stretch the quadriceps muscles, thereby alleviating the imbalance around the knee joint.
- Lie on your back with your legs straight forward. Put your hands on your sides.
- Bend your right knee slightly and bend your feet so that your heels are on the ground.
- When you exhale, the right heel slides in toward the gluteus maximus, and then inhales to slide it out until the leg is almost straight again.
- Repeat 10 times, then change legs.
- Repeat 2 to 3 sets on each side.
9. Side-lying clamshell|Repeat 10 times on each side
This simple exercise will help you build the stability of your hips to help keep your knees aligned properly.
This simple exercise will help you build the stability of your hips to help keep your knees aligned properly.
- Lying on the right side. Use your arm to support your right head like a pillow. Fold your legs and bend your knees.
- Open your knees when you exhale and keep the edges of your feet together. You should feel the outside of your left hip working.
- Inhale and close your legs together.
- Repeat 10 times, then change sides.
- Complete 2 to 3 sets on each side.
pictures by Kelly Collins
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