Peak Motion PT: Effective Hip & Knee Pain Relief

“Continue Moving Without Fear Of Pain! ”

Simple Exercises To Relieve Hip & Knee Pain

IT BAND - STRETCH SIDELYING IT band stretches are used to alleviate pain and reduce the symptoms of IT band syndrome.These simple stretching exercises can increase the flow of blood to the muscles in the area and reduce the build up of lactic acidi. As a result soreness and muscle fatigue lessen as well. IT band stretches can also prevent further injury and serious knee and hip problems that can develop as a result if IT band syndrome. How it’s done: Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side. HIP ADDUCTION - SIDELYING Hipabduction isthemovementofthe legawayfromthemidline of the body. We use this action every day when we step to the side, get out of bed, and get out of the car. Not only can hip abduction exercises help you get a tight and toned backside, but they can also help to prevent and treat pain in the hips and knees. Hip abduction exercises are great for men and women of all ages, especially for athletes, women, and elderly people. How it’s done: While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.


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