June 15, 2022

Runner’s Knee Stretches To Help You Heal

Runner’s Knee Stretches To Help You Heal

Multiple bones, muscles, ligaments, and tendons join together at the knee, making it one of the largest and most complicated joints in the body. That’s why isolating the root cause of knee pain can take a little trial and error. However, sports chiropractors are uniquely qualified to determine the problem and address it. 

One of the most common causes of knee pain is what we call “Runner’s Knee,” a condition resulting from overuse or injury that damages the cartilage under the knee cap. 

Runner’s knee can present with a variety of symptoms making each case a little different. The primary symptom involves pain that occurs or worsens during activity — and not just athletic training. Climbing stairs, bending at the knee (squatting,) or sitting cross-legged can also be painful. You may also have stiffness or swelling around the knee joint, and/or experience a clicking/popping sensation when you move or bend your knee. 

Because it’s such a major joint, knee injuries generally involve at least some rest from training, but scheduling or continuing sports chiropractic care during this time can speed up the healing process and maintain your condition for your return to your normal routine.

Because symptoms of runner’s knee can vary from patient to patient, so might the sports chiropractic therapies we recommend.  Potential ways to address runner’s knee include gentle adjustments to the knee and spine, myofascial release, hot and/or cold therapy, and targeted strengthening exercises, among others. 

Runner’s knee stretches can also be helpful.  These stretches tend to focus on increasing strength and mobility in the muscles that attach to and surround the knee, including the hamstrings, glutes, quads, and hip flexors.

Hamstring Stretch

Lying on your back extend one leg straight out in front of you and the other toward the ceiling. The raised leg can be slightly bent. Gently grab behind the knee and pull the leg toward the face until you feel a stretch down the back of the leg.  Hold for several seconds and release.  Repeat. Switch legs. 

Quad/Hip Flexor Stretch

Lying on your back extend one leg straight out in front of you and the other bent at a 90-degree angle.  Slowly raise the straight leg up toward the ceiling and return it to the ground. Repeat 10-15 times for two to three sets. Switch legs. 

Glute/Hamstring Bridge

Lying on your back with legs bent and feet hip-width apart, push your feet into the ground as you lift your body into a bridge pose. Extend one leg straight out in front of you and raise and lower your body to the mat 10 times.  Repeat on the other side. 

Runner’s knee stretches and other physiotherapy can reduce pain and help restore full functionality to the knee. When sports chiropractic therapies are used in combination, it is possible for the knee to heal from injury stronger than it was before.

If you are experiencing knee pain or have any of the symptoms of runner’s knee, contact Dynamic Sports Medicine today for an evaluation. We can help determine the root cause of the pain, speed up the recovery process, and reduce your risk of future injury. 

more from the blog

Our athletes, our tech, our team - stay up to date with it all on our blog.

Managing Shin Pain while Running

January 31, 2023

Managing Shin Pain while Running

Shin splints develop from repeated stress to the shin bone by the pulling and tugging …

Dr. Matt Lowe Selected to Team USA

December 27, 2022

Dr. Matt Lowe Selected to Team USA

We are excited to announce that Dr. Matt Lowe has been selected as the sports …

Dr. Lowe Selected for Olympic Games Medical Staff

December 27, 2022

Dr. Lowe Selected for Olympic Games Medical Staff

COLORADO SPRINGS, Colo. – With the summer fast approaching, USA Swimming today announced the support staff …