Knee Pain Physical Therapy Stretches

Knee Pain

Feeling weak in the knees or experiencing joint pain is not a pleasant sensation. Joint pain affects 1 in 5 Americans and it is the leading cause of disability in the United States. The most common pains are back pain, neck pain and knee pain causing major issues according to James Rippe, M.D. In the year 2013 a study reports that 162% increase in knee replacements over last 20 years in people 65 and older.

Here are the best moves that targets muscles on the whole. After every workout session try these to keep your knees healthy.

1. Lacrosse Ball Calf Smash

This move helps to free out the work tension in both hamstring and calf. Just sit on the ground and pull your foot close to your butt, your knee looks bent. Massage using that ball by placing below your right knee, sandwiching between the hamstring and calf. Apply force by pulling the shin towards you then rotate the foot in alternate circular movements to help a space in the knee joints. Switch the legs once you feel tightness relieved.

Lacrosse Ball Calf Smash

2. Calf Stretch 

First stand at arm’s length, away from the wall. Place left foot, behind your right foot in a little stretch mode. For support, place your hands on the wall and then slowly bend your left knee forward, keeping your right knee straight and heel on the floor. Note your left knee above your left foot and hold for about 25-45 seconds. Repeat by switching legs.

Calf Stretch

3. Raise Straight Leg

Don’t strain much on the knee, slightly raise your leg it helps to strengthen and activate quadriceps. Lie down first on the ground keep a towel under your head. With one knee bent and another leg in the ground in front of you. Lift your right leg up to one foot from the ground, rotate your leg out and make sure that your toe doesn’t point to the ceiling instead it has to see diagonal. You have to perform 3 sets of 30 times on the whole by alternate your legs. When you become stronger add weighs in the ankle for up to 10 pounds.

Raise Straight Leg

4. Calf Stretch on the Wall

During our stretching efforts the muscles in the calf get neglected. For those run, perform high work-outs or spend lots of time by standing, these people needs this must. Face the wall, flex the right foot and place the heel right where the floor meets the vertical surface. Keep your heel on the floor and leg as straight as possible. Just lean your front leg and hold the stretch at deepest point. At least for 5 seconds then release it. Repeat this till you feel relief from the tightness.

Calf Stretch on the Wall

Most knee pains are avoidable. To relieve your knee pain without surgery just visits Bodhizone for physical therapy and wellness. Learn more to stretch and strengthen knee muscles from our most efficient, skilled professional therapists who have served people for almost 20 years throughout the United States.

Physical Therapy For Lower Back Pain

In this modern world, a lot of people suffer from lower back pain issues. Without going for a surgery, you can choose a non surgical treatment known as physical therapy, which helps you to get rid soon. The goal of this therapy is to increase the function of the body, minimize back pain and teach you how to prevent back problems in the future.

Common forms of treatment

Passive physical therapy: It includes electrical stimulation, heat application process and ice packs. The heating pad is applied to warm the muscles while doing exercises and stretching and the ice pack used for muscle soothing.

Active therapy: It focuses on specific stretching and exercises. For most back pains active therapy only helps to a great relief.

Symptoms

You may feel pain from a single point or over a wide area. It may be accompanied by stiffness or muscle spasms and sometimes it spreads to both legs.

3 different types of lower back pain

• Chronic – pain more than 3 months
• Acute – pain less than 3 months
• Recurrent – acute symptoms 

Symptoms to consult therapist immediately

If pain occurs, due to following symptoms, then it is a must to visit local emergency as soon as possible to get treatment

• Numbness in inner thigh or groin
• Loss of control in bladder or bowel

Lumbar spine stabilization exercise 

The first step is finding the position of spine known as neutral. It may not be completely pain free but this is the position that bio-mechanically minimizes the pain.

Benefits

• Minimizes spine ligament tension and joint tension
• Offers good functional stability with axial loading
• Keeps patient posture near center thus enable to react quickly

Help of therapist

Not every pain is the same and your treatment is specific for the symptoms and the condition. Once the assessment is complete, then therapists analyse the results, find the factors that help your back pain and designs a unique treatment plan to treat your pain. It may include,

• Strengthening using exercises
• Flexibility exercises
• Manual therapy, includes manipulating the spine to improve mobility of soft tissues 
• Education about how to take care of your back
• Ice packs or heat treatments to relieve the pain

What to look for in a physical therapist

• A therapist experienced in treating people with musculoskeletal issues
• Board-certified specialist 
• Therapist with good knowledge and skills to treat any condition 

Bodhizone doctors specialize in treating lower back pain using modern physical therapy methods. We have certified skilled professionals to take care of your condition. Many people feel huge relief due to our treatment plans in a short period of time. We have been in this field for over 20 years. People get the benefits from our doctors physical therapy, strength and condition, sports medicine services.