Regional PT_6 Simple steps to make your knees feel great!

SIMPLE STEPS TO MAKE YOUR KNEES FEEL GREAT You can strengthen your knees at any age

Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides.

(kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteusmuscles.Thestrongeryourhipsare,thebetter supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. (continued inside)

2. Get your kneecap moving – Freely moving patellas

You Don’t Need A Prescription! In the state of Oklahoma you can seek physical therapy first, without a physician referral, to get the help you need quickly! www.regionalpt.com

Feel Better

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