[Formerly Core Physio Holden Hill & Hampstead]

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732-734 North East Rd Holden Hill
237 Hampstead Rd Lightsview
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Start looking after your knees

Dealing with Knee Pain?

If you are dealing with knee pain, especially near the front of the knee/kneecap area, it can often help to make sure your quadriceps (the large group muscles on the front of your thighs) are strong and flexible. Tightness of the quadriceps can restrict movement of the kneecap as you bend your knee because these muscles are directly attached to the kneecap!

These are two SIMPLE exercises that you can start doing today to look after your knees. These can be done before or after exercises or any time during your day.

Quads stretch

Stand next to something you can hold onto, bend your knee back up and hold your ankle/foot. Try to keep your thigh aligned directly straight downwards. Feel the stretch in the front of your thighs. Hold for 20-30 seconds and repeat with the other side. If reaching for your foot is difficult, bend your knee and place your foot up behind you on a chair.

Quad foam rolling

Prop yourself up on your elbows, and place a foam roller under your thighs, feet in the air. Roll up and down from the top of your knees up to your hips. If you feel it’s difficult to support yourself with your elbows, swing one leg off the foam roller to the side, and keep that foot on the ground for more support.

The important thing to know is that there are many different things that can cause knee pain. Come book in with us today to find out what’s causing YOUR pain and we can get you back on track!