Managing Knee Pain

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• Patello–Femoral Pain Syndrome

  The patella is the bone that makes the knee cap. Patello-femoral pain syndrome is a condition in which pain is felt in and around the kneecap. This pain occurs during exercise or movement. In people with patello-femoral pain syndrome, the patella (knee) painfully rubs against the femur (thighbone). Learn more.

• Iliotibial Band Syndrome

  The iliotibial band (ITB) is a thick band of fibrous tissue that runs from the hip down the outside of the thigh, and attaches to the tibia, the large bone on the lower leg. lliotibial Band Syndrome is the result of inflammation of the ITB that causes sharp, burning knee or hip pain. While over-training is the most common cause, improper running surfaces, inadequate warm–up or cool–down, or certain physical abnormalities may also lead to ITBS.

• Patellar Tendonitis

  The patellar tendon connects the kneecap (patella) to the shin bone (tibia). Patellar tendonitis is a condition that causes inflammation of the tendon and the tissues that surround it. The condition is most commonly due to overuse. Learn more.

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• Leg, Hip Flexor, Glute, Inner/Outer Thigh and Calf Stretches

  The following stretches target the major leg muscles. These exercises will help to reduce your risk of injury and minimize muscle soreness.

• Hip Flexor Stretch

  The hip flexor muscles known as the iliopsoas, consist of two muscles – the iliacus and psoas major. The function of the iliopsoas is to bring the thigh up toward the abdomen. The hip flexor muscles are difficult to stretch and often ignored.

• Glute Stretch

  The gluteus or “glutes” make up your buttocks. These muscles include the gluteus maximus, gluteus medius and gluteus minimus. Its action is to extend and outwardly rotate the hip and extend the trunk.

• Supine Hamstring Stretch

  The hamstrings consist of three muscles that make up the upper back of your leg – the biceps femoris, semitendinosis and semimembranosis. The hamstrings extend the hip joint and flex the knee. Learn more about hamstring stretches.

• Prone Quadriceps Stretch

  The quadriceps is a group of four muscles that sit on the anterior or front of the thigh – the vastus medialis, intermedius and lateralis, and rectus femoris. The function of the quadriceps is to extend the knee. Keeping your quadriceps strong and flexible reduces pressure on the knees and reduces the risk of knee injury. Learn more about quadricep stretches.

• Inner Thigh (adductor muscles) or Adduction Stretch

  Within the thigh the quadriceps muscles and hamstring muscles work together to straighten (extend) and bend (flex) the leg. The adductor muscles are on the inside of the thigh and pull the legs together. Learn more about inner thigh stretches.

• Outer Thigh (abductor muscles) or Abduction Stretch

  Within the thigh the quadriceps muscles and hamstring muscles work together to straighten (extend) and bend (flex) the leg. The abductor muscles are on the outside of the thigh and extend the knee from a bent position.

• Calf Stretch

  The calf is made up of the gastrocnemius and soleus muscles. The gastrocnemius muscle is visible on the calf while the soleus muscle lies underneath the gastrocnemius muscle. The function of both muscles is to lift the heel. Calf stretches that bend the knee of the calf being stretched focus on the soleus muscle while calf stretches that extend the knee focus on the gastrocnemius muscle. Learn more about calf stretches.