6 Stretches You Can Do In 6 Minutes to Stop Your Knees From Cracking and Popping


If your joints sound like a bag of microwave popcorn each time behind down or move, you may want to take a look at these exercises.

Often it is simply a result of the fluid that lines the joints being pushed through certain ranges of motion. However, there are cases where the constant cracking, along with the constant pain, can be a warning sign that something is wrong.


Knees are showing serious?

Generally, tense muscles or misaligned pull the kneecap out of alignment. Over time the imbalance can cause click or pop, that could be a potential problem. The cartilage can wear and potentially lead to early onset arthritis, and many issues related to joint deterioration. Releasing allows you to turn tight muscles that are changing the balance of its muscular structure.

1. Hip Flexor Release:

Knee pain is often caused by a misaligned hip. A statement from hip flexor can help relieve and treat this problem. For this section you need to record two tennis balls together. Tape two tennis balls together. It takes two due to the size of your hip flexor.

To stretch:

Lie down and place the balls stuck just below your hip bone. Bend and press down with the weight on the balls. Bending the knee on the side of the release at an angle of 90 degrees. Swing your leg side to side as far as you can tolerate. Repeat as necessary at 30-second intervals of 2 minutes.

2. IT Band Release:

The band is a ligament that runs along the outer edge of the thigh from the hip to the shin. It is next to the knee and helps stabilize and move the joint. When squeezed or inflamed, you can pull the kneecap out of alignment.

to stretch

Lie on the side you want to release and place a foam roller under the lower leg, halfway between the hip and knee. Slide the leg up and down on the foam roller, pressing your body weight and movement of the top of the knee to the hip base. Repeat at intervals of 30 seconds for 2 minutes. Focus on a specific area of ​​the tenderest area is the most recommended. Bend the knee at an angle of 90 degrees and then straighten. Repeat this for 10-15 seconds.

3. Side Steps with resistance band:

external quad muscle tends to be weaker than the muscle that runs along the top of your thigh. This imbalance leads to the kind of imbalance that makes your kneecap to pull the line.

to stretch

Pull a resistance band just below your knees and lower down into a squat. Move two steps to the right and then two steps to the left. Be sure to remove your legs apart and stretch the band. Repeat a 30 seconds to 1 minute September 3 times, 3 days a week.

4. Calf Release:

Calf statement is a technique that helps relieve muscle tension and stress through direct pressure. Stretching, however, simply elongates the muscle. Use this technique to release tight calf muscles and get your kneecap back on track.

to stretch

sit with her calf on top of a tennis ball. Place your other leg on top of it, and roll up and down on the ball. Once you find a spot that is tender, stop and point up and down for 30 seconds foot. Repeat as necessary.

5. Interior a position squatting noted:

The inner thigh is often weaker than the top of the quad muscle. To strengthen and maintain knee pain at bay.

to stretch

place your feet shoulder-width apart, fingers pointing outward at an angle of 45 degrees. Keep the weight on your heels. As you begin to squat, bring your hips back as if he were trying to sit in a chair that is too far behind you. When squatting knees move sideways and go as low as possible. But not less than an angle of 90 degrees and push up through the beads. Do 3 sets of 15, 3 days a week.

6. The oblique activation:

His oblique, also known as the quad muscle teardrop that runs along the inside of the kneecap, is often one of the weakest muscles in the thigh that may be responsible for pulling your kneecap knee off track.

to stretch

Stand in a split stance, keeping his weight on the front leg. Squatting down, stopping halfway. Your front knee should remain directly over the ankle. While squatting, twisting the front leg to the right, hold for 3 to 5 seconds. Release and rise, pushing through the toes. Do 3 sets of 15 on each leg, three days a week.

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