Do you often hear a click and a crunch when bending your knees? This may be a sign that your muscles and ligaments need a good stretch. We offer you 6 effective exercises that you can easily do at home for this purpose.
A crunching or clicking in the knee joint can occur due to rupture of air bubbles in the synovial fluid. This state is not dangerous. But there may be more serious things behind it, caused by the pathology of the joint and its other elements.
To get rid of the safe, non-pathological crunch in the knee joint, you can use stretching exercises that make the muscles and ligaments stronger, and at the same time relieve tension from them.
So, let’s start
#1 Relaxation of gastrocnemius muscles
This exercise reduces the tension of the calf muscles. Sitting on the floor, lay a tennis ball under the left calf. Cross your legs with your right foot on your left leg. Hands lean against the floor. Roll the ball along the left calyx forwards and backwards. After 30 seconds, change your legs.
#2 Relaxation of flexor muscles
Tie two tennis balls together. Lie down on the floor face down so that the balls are under the left thigh. The weight of the upper part of the body is transferred to the hands. Bend the left knee at a right angle and swing it from side to side for 30 seconds. Repeat this exercise with your right foot.
#3 Relaxation of the iliac-tibial tract
Lie down on the side that you want to relax. Place the roller or hard ball under the foot, above the knee. Slowly roll the ball from the knee to the base of the thigh, with full weight transfering to the leg. Exercise time 2 minutes. Repeat after 30 seconds.
Put your legs width apart. Transfer the weight of the body to the heels. Slowly crouch, as if trying to sit on a chair far behind you. It may seem strange, but this exercise is the best way to get to the muscles of the inner surface of the thigh. Hold for 3 seconds at the lowest point, then also slowly rise. Do 3 sets of 15 times, at least 3 times a week.
#5 Forward lunges
Get up and take a step forward. Transfer the weight of the body to the forward leg. Sit on the front foot. Try not to push your knee very much forward, as this can damage it. Hold this position for 3-5 seconds. Raise, pushing the entire foot, make the front leg step back to the starting position.