The pain of long-term knee injuries can be extremely debilitating. Stretching can alleviate some of this long-term knee pain. Here are some of the top stretches for long-term knee injuries. We recommend consulting your doctor before performing these stretches to ensure they are suitable for your specific injury.
Stretches for long-term knee injuries
Designed to reduce knee pain, the following stretches for long-term knee injuries should be repeated 10 to 12 times two to three times per week.
Partial Squats: Stand with your toes forward and your feet apart (about hip-width) in front (approximately 12 inches away) of a chair. Slowly lower yourself (bending at the hip) halfway down towards the chair. Make sure to keep your knees behind your toes and your abs tight.
Step-ups: Using a staircase or aerobic step bench, place your right foot on the step, tap the left foot on the step’s top, then lower. Keep your knee directly over the ankle when stepping up. Repeat with the left foot.
Calf raises: Stand with your toes straight ahead and your feet apart (hip-width). Using a wall or chair for balance, lift your heels slowly off the floor and rise onto the toes. Hold, then lower slowly.
Straight leg raises: Sit against a wall with your right leg bent (foot flat on the floor) and your left leg straight. Slowly raise the left leg (keeping it straight) off the floor (approximately 12 inches up). Hold, then lower slowly. Repeat with the right leg.
Knee extension, short-arc: Assume the same starting position as for the straight leg raises. Place a ball (about basketball sized) underneath the left knee so the leg is bent. Straighten your leg slowly, hold, then lower slowly. Repeat with the right leg.
Right to claim
If your knee injury was caused by an accident at work, you may be entitled to work injury compensation. You would be able to make a claim if your work accident occurred within the last 36 months and was caused by someone else.
Accident Advice Helpline
Our advisors at Accident Advice Helpline can help you confirm your claim eligibility and answer any questions you may have about when and how to claim. They can also arrange for one of our in-house solicitors to be assigned to your case. Get in touch and a have an obligation-free, confidential chat with them now by calling 0333 500 0993 from your mobile or 0800 689 0500 from a UK landline. All claims are on a no-win, no-fee basis.
Date Published: February 6, 2017
Author: Accident Advice