The Injury
KNEE
STRETCHES
Dr. Humeira Badsha
Medical Center
Location:
Ground Floor of Beach Park Plaza,
Located on Jumeirah Beach Road
(Opposite Jumeirah Beach Park and
Next to Neurospinal Hospital)
PO Box 391203, Dubai, UAE
Tel: +9714 385 6009
Fax: +9714 385 6119
Mob: +97156 364 3215
Email: [email protected]
Knee pain is a very common problem
among people who are active in sports.
Studies have shown that the so-called
patellofemoral pain syndrome
comprises up to 50% of overuse
injuries. This syndrome is caused by an
irritation of the undersurface of the
patella (knee cap), which is normally
smooth. The irritation can lead to a
roughening of the patella undersurface,
a condition called chondromalacia.
The patella glides up and down in a
shallow groove formed but the femur
(thigh bone) and it's covering the
ligaments. The pain is caused when
increasing tension gradually increases
the pressure between the patella and
femur.
The irritation and roughening of the
patella cause inflammation that causes
pain. Patellofemoral pain syndrome and
chondromalacia are not arthritis.
Dr. Humeira Badsha Medical Center
Sports
Pressure between the patella and femur is
minimized when the leg is straight or only slightly
bent. The best activities are ones that limit the range
of knee motion.
Use your judgment When your knees hurt, avoid
sports that may aggravate knee problems. Total rest
may be required. When your knees get better after
treatment, you should be able to enjoy many sports.
Stretches You Can Do
Single Quadriceps stretch.
Standing with your back straight, pull your foot back
until your thigh muscle stretches moderately. Push
down and back with your knee. Hold 15 seconds and
relax. If you feel pain, discontinue.
Sports that are easiest on the knees:
Swimming (flutter kick, knees straight), slow
jogging, walking, skating, and cross-country
skiing.
Sports that are questionable (may be
all right for some people but bad for
others):
Cycling (seat high; avoid hills), baseball,
hockey, skiing (downhill), and tennis.
Straight Leg Raising
Lie on your back with your legs out straight. Holding onto
the bed frame, raise your heel slowly on the bed.
Slowly raise and lower the leg keeping the knee straight.
Repeat _____ times, _____ times/daily.
Sports that may aggravate knee
problems (require deep knee bends
and twists that stress the knee and
are most likely to aggravate your
condition):
Volleyball, basketball, soccer, running (sprints,
downhill), football, racquetball, and squash.
Dr. Humeira Badsha Medical Center
Dr. Humeira Badsha Medical Center
Stretches You Can Do
Progressive Resistance
Sit on a high table or
bench, with legs dangling.
Suspended weights from
your ankle, using a small
bucket, ladies’ handbag,
or any pouch with a strap.
Lift the weight upward,
fully extending the knee,
and
hold
the
load
momentarily. Then slowly
lower the leg until the
knee is bent at 90 degrees
again. Begin with two
pounds depending on
physical condition and
repeat the exercise 10 to
15 times. Progressively
increase both the weight
and
number
of
repetitions.
Stretches You Can Do
Quadriceps Stretching
Sit on a flat surface with legs out straight.
Tighten the knee without moving the leg
out of position (To get the idea of this
exercise, have someone place his hand
behind your knee and push against the
hand, attempting to flatten your knee)
Relax and repeat slowly holding the knee
in the tightened position approximately
two seconds each time. Repeat this
exercise at least 25 times every hour.
"T" exercise. With a two- pound weight around your
lower leg, lock your knee and raise your leg 12 inches.
Draw a "T" with your foot. Repeat with other leg.
Repeat _____ times, ______ times/day.
Dr. Humeira Badsha Medical Center
Dr. Humeira Badsha Medical Center
Stretches You
You Can
Can Do
Do
Stretches
Hamstring Stretch.
Sitting. Sit on the floor as shown. With back straight, lean
forward from the hip and reach down over your leg until
you feel your muscles stretch. Hold ten seconds and relax.
Contributing Factors
When the patella is not centered in the groove of the femur,
there is an imbalance that results in wear and tear. This poor
alignment can be identified on special knee x-rays.
- Overuse: especially the pounding shocks absorbed during
jogging, hiking or downhill running.
- Abnormal twisting or rotation of the lower leg (tibial torsion)
- Flat (pronated) feet
- Weak front and inner thigh muscles
- Previous injury to the knee
- Family tendency
- Obesity
Treatment
Treatment has two objectives: to reduce inflammation and to
improve the alignment between the patella and the femur.
Rest. When the knee is painful and swollen, you must rest it.
Avoid stair climbing, keep your leg straight while sitting, and
avoid squatting. Let pain be your guide. You are aggravating
the condition if you continue activities while experiencing
pain. Mild discomfort or ache is not a problem but definite
pain is cause for concern.
Ice. Ice your knee for 30 minutes two or three times a day and
after any sporting activities – apply a plastic bad of crushed
ice over a towel. This reduces inflammation and pain.
Standing. Prop up injured leg, knee locked. Bend standing
leg slightly. Place hands on lower thigh just above the
knee. With back straight, bend forward from the hip until
you feel a stretch under your thigh. Hold ten seconds and
relax.
Repeat ____ times _____ times/ day.
Dr. Humeira Badsha Medical Center
Medication.
Your
doctor
may
prescribe
antiinflammatory/analgesic medication (in tablet form) to relieve
pain and reduce the inflammation.
Dr. Humeira Badsha Medical Center