Description**:
Foam rolling is an effective method to stretch the back of your knee and hamstrings with minimal discomfort.
Duration: 3 minutes
Explanation:
The foam roll knee extension targets the semimembranosus and semitendinosus muscles, which are commonly tight in people with Plica syndrome. By lying on your affected knee and allowing the foam roller to roll down your leg, you allow the muscles to relax and elongate.
Tips:
- For added relief, you can pair this exercise with the standing leg extension.
- Remember to never roll directly on your anterior patellar tendon, as this can increase the risk of irritation.
Exercise2 – straight leg raise ITB stretch
Description:
The straight leg raise ITB stretch targets the iliotibial band (ITB), which is a fatty sheath that runs from your outer hip to your knee. Tightness in the ITB can contribute to patellofemoral pain.
Duration: 1 minute
Explanation:
To perform this stretch, sit on the edge of your bed or chair and place your affected foot flat on the ground. Keep your knee extended, and wrap a towel around your foot and leg to create a loop. Grab the towel and gently pull it towards your butt, keeping your knee extended.
Tips:
- If you feel any pain, try to keep your knee extended and use your other leg to gently tug on the towel.
- Avoid arching your back or sticking your feet outwards during the stretch.
If you're experiencing persistent knee pain, it's recommended to consult with a healthcare professional for further evaluation and treatment. The information provided here is not a substitute for medical advice.
