Stretching to prevent
Knee Hardening
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Stretching to prevent
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The knee withstands the highest stresses of any joint in the body. During jogging and walking, the weightbearing component of your knee supports a load of two to four times your body weight. When climbing stairs, your kneecap is loaded with nine times your body weight. Keep these figures in mind, and it is easy to understand why your knee may not work in an efficient, pain-free fashion unless you make sure your knee is properly tuned. |
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Getting Started |
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| Now that you have been examined by an orthopaedist, you know you do not have an injury like a meniscal tear, which requires surgery and could be aggravated by exercise. Knee pain that is not caused by injury often involves the patellofemoral articulation, the area under and around the kneecap. Patellofemoral pain can be caused by a muscle imbalance: either your quadriceps (the large muscle mass on the front of your thigh) has become weak, or your hamstrings (the muscles in the back of your thigh) have become tight, causing a muscle imbalance that stresses the kneecap. Another cause of patellofemoral pain is weak muscles that do not give your kneecap enough support. To improve your muscle tone or balance, we prescribe a three-part program of stretching, strengthening, and training. | ||
| If you experience increased pain as you begin your knee hardening program, do not be discouraged. Knee pain often gets slightly worse before it gets better. Anti-inflammatory medication prescribed by your physician may be helpful in reducing pain. An Ace wrap or knee sleeve worn during exercise may also reduce soreness. After working out, you can restrict swelling and pain by using an ice pack. | ||
Your Training Program |
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| Your therapist will set up a three-part program of stretching, strengthening and training designed to condition and balance the muscles around your knee. | ||
I. Stretching |
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| Follow the attached instructions for the hamstring stretch (1), the quadriceps stretch (2), and the calf stretch (3). Be sure to hold each stretch for 20-30 seconds and do in repetitions of 10, once or twice a day. The quadriceps stretch is helpful in increasing the flexion of your knee. The calf stretch and the hamstring stretch may relieve tension behind the knee. | ||
II. Strengthening |
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Strengthening exercises are designed to harden your quadriceps muscles. You should start with exercises that place mild stress on your knee and then, as your quadriceps gets stronger and knee pain levels off, you can progress to more difficult exercises. The easiest exercise is the quad set. Contract your quadriceps and hold for 10 seconds. Do repetitions of 10 contractions at least three times a day. This is an easy exercise that can be done while sitting at your desk or watching TV. If your muscles hurt, do not tighten as hard, or try tightening more slowly. The second quadriceps exercise is the straight leg raise. Lie flat on a firm surface. Bend one leg, tighten your stomach muscles, and press your back to the floor. Lock your opposite knee completely straight and raise your leg, lifting your heel off the ground approximately one foot. Slowly lower your heel until it touches the ground. Relax your muscles and repeat. Do in repetitions of 15, three times a day. Once your muscles have become stronger, you can progress to doing this exercise sitting in an upright position with your back against a wall. To increase the load on your muscles, you may add up to seven pounds in ankle weights. The third strengthening exercise is the short-arc quad. Lie down on a firm surface. Put a rolled towel or a coffee can under your knee so that your knee is supported at about eight inches from the ground. Extend your leg until your knee is straight. Hold for the count of three; then relax. Do in repetitions of 15-20, three times a day. If this exercise is painful, lower your knee so that it is supported at about four to six inches from the ground. As your quadriceps muscle becomes stronger, you can use ankle weights. Start with a one-pound weight, then progress to a 2 1/2-pound weight, and then a five- or 10-pound weight. By contracting your muscles and applying downward pressure, you can also effectively tone your buttocks muscles at the same time. |
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III. Training |
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Your training program brings together your strengthening and stretching exercises and helps increase your aerobic fitness. A good program should include daily exercise. For example, you could alternate cycling on a stationary bicycle with walking or swimming. Begin your cycling program by adjusting the seat so that your knee goes almost straight. This puts less stress on your knee at the beginning. As your knee improves, you can lower the seat, allowing greater flexion. Begin with minimal resistance on the bike. As your knee improves, increase the resistance. Cycle for 20 minutes at a time, three to four times a week. Cycling daily tends to increase knee pain, so we recommend alternating cycling one day with walking or swimming the next. You can spend 30 minutes a day walking. Start on even surfaces and avoid hills. As your knee gets stronger, you can progress to hills and uneven surfaces. Or, you could swim for 20 minutes at a time using the crawl stroke or a kickboard if you are not the best of swimmers. Swimming is an excellent exercise because it applies minimal stress to the knee. When you are flexible and strong, and you are no longer experiencing pain, you can advance to jogging, cross-country skiing, and other more strenuous sports. If your knee pain increases, you should continue with your stretching, strengthening, and training program before trying again. |
Southern Orthopaedic Specialists
Team Doctor for the New Orleans Saints National Football League Team
http://www.southern-ortho.com
Main Office: 2731 Napoleon Avenue, New Orleans, Louisiana 70115-6953
Telephone Number: (504) 897-6351
The information provided here is for educational purposes only. In no way should it be considered as offering medical advice. Southern Orthopaedic Specialists assumes no responsibility for how this material is used. Please check with a physician if you suspect that you are ill. Also note that while Southern Orthopaedic Specialists frequently updates its contents, medical information changes rapidly. Therefore, come information may be out of date.