Knee pain may be caused from a variety of activity-related issues including direct hits to the knee, falls, overuse, and twisting movements. What may be overlooked is that knee pain may begin insidiously without a major event causing the onset. The causes of knee pain that are not activity-related include having weak lower leg muscles, poor alignment of the femur and tibia, tight leg muscles, and poor coordination or motor control. These impairments are more common when people live a sedentary lifestyle and/or work at a desk for long hours.
As a result of the COVID-19 pandemic, many people find themselves working from home with increased computer time and sedentary behaviors. According to the International Journal of Exercise Science, there is data to suggest that due to the pandemic, there has been decreased physical activity and increased sedentary behavior in people who attend Universities that have closed their gyms and do not have face to face classes1. This increase in sitting can lead to weakness of our lower extremities and tightness of the hip flexors, hamstrings, and lower back.
Here is a simple, yet powerful stretch to improve the extensibility of the quadriceps muscle located on the front of your thigh and above the knee:
1) Start by lying on your back on the edge of a couch or bed. Your body will be at a slight diagonal with your outer leg off the side and your foot on the floor. If you can’t reach the floor you should prop your foot with a step stool, pillow or other support.
2) Hold your inner leg towards your chest to allow your low back to stay flat. For more stretch, slide your outer leg’s foot further back to stretch the quadriceps.
3) Hold the stretch for 1 minute and repeat.
For more information call us at Results Rehab to schedule a free screen or initial evaluation.
Results@resultsrehab.com (619) 437-6450
References:
1) Barkley, J. E., Lepp, A., Glickman, E., Farnell, G., Beiting, J., Wiet, R., & Dowdell, B. (2020). The Acute Effects of the COVID-19 Pandemic on Physical Activity and Sedentary Behavior in University Students and Employees. International Journal of Exercise Science, 13(5), 1326-1339. doi:http://www.intjexersci.com
