5 Stretches That Will Make Your Knee Pain Go Away

5 Stretches That Will Make Your Knee Pain Go Away
When your , it can lead to an inward movement of the knees, says Straub, which can cause pain. Stand on the edge of a curb or step and place your left foot on the ground, keeping the ball of your right foot on the step. Allow the right heel to drop below the step and hold here for 30 seconds, then switch sides. You can also place both feet on the curb, step, or a calf machine (pictured) and drop both heels at the same time. Just be sure to hold on to something in front of you if you choose this version. When you're in pain, doing the go-to standing quad stretch (you know, the one where you hold onto one ankle and pull it close to your glutes) can be really challenging, if not impossible, says Williams. "If bending your knee is difficult, this stretch can be really effective," she says. Lie on the floor or a bed on your stomach, and loop a belt or yoga strap around your right foot, holding either side with each hand. Gently pull the belt or strap so your heel moves toward your butt. When you feel a stretch in your hip flexor and quadriceps, hold for 30 seconds, and then repeat on the other side. It's incredibly common for the illiotibial band—the ligament that runs along the outside of the thigh, from the hip to the shin—to become tight and inflamed, which in turn can lead to knee pain. The best way to stretch it out is to use a foam roller on the whole outer thigh area, says Williams. Lie on your right side and place a foam roller just below your right hip. Cross your left leg over and place it on the ground in front of you. Keeping your right hand or forearm on the ground, move your left foot up to roll down the side of your right thigh, stopping when the foam roller is just above your right knee; then move your left foot down, coming back to the starting position. Repeat on the other leg. Stretching the muscles that rotate the hips (specifically, the glutes and piriformis) can have a positive domino effect on the knees, says Williams. Her favorite way to stretch these often overlooked muscles is to do a Figure Four stretch: Lie on your back with your feet on the floor, then cross your right ankle over your left knee and clasp your hands behind your left thigh. Slowly and gently pull your left knee toward your chest. Repeat on the other side. Original article and pictures take http://www.bicycling.com/training/health-injuries/5-stretches-that-will-make-your-knee-pain-go-away/slide/3 site