Knee Pain Holding You Back? Easy Stretches for Bad Knees

The KT Tape Full Knee Support application is by far the most popular KT Tape application requested at events by our customers.  In conjunction with KT Taping, stretching can go a long way in providing additional relief. Check out where these stretches for bad knees were recently featured: Stretches for Bad Knees- Overview Injuries and conditions such as arthritis are common causes of knee problems and pain. But in some cases, knee injuries can be related to tight muscles in your thigh, hips and calves. Tight leg muscles stress your knee joints and pull them out of proper alignment. Left untreated, stiff muscles can lead to the need for surgery or even disability. Stretches are effective ways to increase muscle flexibility and relieve knee symptoms. Quadriceps Stretch The quadriceps muscles at the front of your thigh provide essential stability to your knees. The patella, or kneecap, is embedded in the tendon of the quadriceps muscle, which means the muscle plays a key role in enabling the patella to track properly along the femur bone in your thigh. When the quadriceps muscles are too tight, they increase stress on the patella, which can lead to conditions such as patellar tendonitis and patella pain. To stretch this muscle, stand while holding on to an object for support such as a chair. Plant your left leg firmly into the ground and bend your right knee to bring your right foot up towards your buttocks. Pull your right foot with your right hand until you feel a stretch at the front of your thigh. Hold the stretch for 10 to 30 seconds. Return to a standing position and repeat with your left leg.  Hamstring Stretch Tight hamstring muscles at the back of your thigh can contribute to knee disorders such as patellofemoral syndrome. They also force the quadriceps muscle to work harder, which increases your risk of kneecap pain. To loosen your hamstring muscles, begin by sitting on the ground with your legs outstretched in front of you. Bend your left knee to place your left foot against the inner side of your thigh. Lean forward from your hips to reach as far forward as you can until you feel a stretch at the back of your thigh. Hold for 10 to 30 seconds and then return to a sitting position. Repeat with your other leg.  Iliotibial Band Stretch The iliotibial band --- a tendon-like structure attached to the tensor fasciae latae --- runs along the outside of your thigh and rests just below the knee. When the iliotibial band becomes tight, it pulls the joint of alignment so that it causes friction, inflammation and pain along the outside of the knee. This condition is known as iliotibial band syndrome and is a common form of knee pain. To begin an iliotibial band stretch, stand with your arms at your side and cross your left leg behind your right leg, bringing your left foot as far forward as you can. Without leaning forward, bend over to your right toward your left foot, which is behind you. You should feel a stretch along the outside of your left thigh. Hold for 10 to 30 seconds and then return to a standing position. Repeat the stretch with your other leg. To view the complete article and read more about these knee stretches, visit the LIVESTRONG website here. Click on the links for KT Tape applications for Quadriceps Strain, Hamstring Strain, and IT Band Syndrome.