Usually when someone has anterior knee pain, they also have very stiff quadricep muscles. This is the name of the group of muscles at the front of your thigh. As you have seen from the previous post the knee cap sits within the tendon of these muscles. This means that the quadriceps directly affect the knee cap and the front of the knee.
A simple solution for this problem is to work on this stiffness. You can do this in a couple of ways – foam rolling and stretching.
Here is a great stretch for the quadriceps. Pull your heel towards your buttock, keep your knees together and squeeze your glutes tucking your pelvis under (flattening the arch in your lower back).
Hold the stretch for 30-60 seconds and do at least 5 every day. If you have time to do more then you should – the more stretching you do the better the muscles will feel and the more effect you will have on the function of your knee.
If you have more knee pain due to this stretch, then stop and seek a physiotherapists opinion. We can usually see you within 48 hours of you calling us – so give us a ring and book in on 01438 317037.
Kerri Surman – Specialist Sports and Musculoskeletal Physiotherapist