how can i streathen my knee where it wont hurt no more?
344420
If You have an unstable knee. Your pain is due to a mechanical problem and the problem at the patello-femoral joint. This could be because you seem to have neglected your exercise regime and post-operative instructions. It will be a little strenuous but you can build up your muscles around the knee joint and also at the hip so that you can get back to your normal gait. I would advise you to go to a local physiotherapist and learn your exercises.\n\n1. Relaxed knee swinging.\n\n2. Straight leg raising (later adding weights).\n\n3. Isometeric Quadriceps contractions.\n\n4. Knee flexion exercises and cycling (speed and time to be increased gradually).\n\n5. Progressive resisted exercises as per your progress.\n\n6. Hamstring stretching and strengthening.\n\n7. Aim at getting full knee extension terminally.\n\n8. Strengthening exercises for adductor and internal rotator muscles.\n\n9. Gait training.\n\n10. Gradually progress to kneeling, assisted squatting, stair climbing and descending and cross legged sitting.\n\n11. Aim at reducing your weight too. This is causing additional strain on your knee.\n\nYou will have to combine exercises and relaxation techniques in order to get maximum results.
14054
You need to stretch every day for about three months. Sit down with your legs apart, put your head towards each knee until it hurts, and hold it for a 30 second count, and then lean forward as long as you can for a 30 second count. Then get up and move around a bit, and do it about 2 more times. If you can do that every single day for about three months, you should see a huge improvement. Within 5 or 6 months you should be able to do full splits. Try to warm up first, but that isn't completely necessary if you do it every day, maybe after you wake up and before you got to sleep.
725703
Well first you have to figure out what type of hamstring you have. Grade 1,2 or 3.\n\nGrade 1:\n-Might have tightness in the thigh. \n-May be able to walk properly. \n-Probably won't have much swelling. \n-Lying on front and trying to bend the knee against resistance probably won't produce much pain. \n\nGrade 2:\n-Probably cannot walk properly. \n-May get occasional sudden twinges of pain during activity. \n-May notice swelling. \n-Pressing in causes pain. \n-Bending the knee against resistance causes pain. \n-Might be unable to fully straighten the knee. \n\nGrade 3-\n-Unable to walk properly without the aid of crutches. \n-In severe pain. \n-Bad swelling appear immediately. \n-A static contraction will be painful and might produce a bulge in the muscle. \n-Expect to be out of competition for 3 to twelve weeks or more. \n\n     After you figure out which one you have here is how to heal it:\n\nGrade 1:\n-Use a compression bandage or heat retainer until you feel no pain. \n-See a sports injury professional who can advise on rehabilitation and strengthening. \n\nGrade 2-\n-Ice, compress, elevate, use crutches for 3 to 5 days. \n-See a sports injury specialist who can advise on rehabilitation.\n\nGrade 3:\n-Seek medical attention immediately!!! \n-R.I.C.E. (Rest, Ice, Compress, Elevate.) Use crutches. \n-See a sports injury professional who can advise on rehabilitation and prevention.
555154
i had knee pain to and i went to the physical therapist and they gave me a workout.  I went home that night, thru out the work out after 2 reps and bought a knee brace, a thin one just to keep the muscles warm, which i wore for a year and a half and i haven't had any pain since.  That was 4 years ago.  This is good for dull, stretched feeling pain, sharp pain is something that the trainers probably could help you out with.\nPS i only knew the work out was crap cause the workout they had given me for my shoulders the year before had gotten better by just working through it when i could and not using it while still getting the best workout when i couldn't.
519625
try doing squat excersises like standing up on the floor, bending your knees just far enough to reach the ground with your hands next to your feet and then go down another 3 inches and hold it for a minute... do this many times and for longer and longer periods. You can also try doing that same thing but instead of holding it jump up as far as you can and then as soon as you hit the ground jump again and agin for about 25 in a row. To better improve jumping power and your kick, jog bringing your knees as far up to your chest as you can , or do that jogging in place. One final excersise is more extreme and will produce amazing results, put your back against a wall and go down with your knees at 90 degrees. pretend your sitting in a chair. try to go as long as you can and push yourself past the pain limit...dont hurt yourself now :)    . Those exercises will greatly improve your Quadriceps (front of your thigh/leg area muscle) which are a must for kicking and jumping.
797382
A few months. Put one leg forward and bend that knee, keep the back leg straight and bend forward as far as you can and hold this as long as you'd like. Do this as often as you can throughout the day. Next get on your back haunch on one leg and stick the other leg forward, then go backwards and bring your torso and head down to your knee. Do this after you do the forward bend named above. Then Attempt a split with each individual leg forward, go down hold as long as you can, and also do this as often as you can, You'll go farther and farther down the more frequently you do this. Make sure you relax, even though the pain of stretching will be uncomfortable. The more you relax, the better stretch you will get and the easier splits will come to you. After you get a split, use blocks of books or a step to oversplit. This will make your splits comes with ease and not be forced.
286295
Go to a gym and see a personal trainer and nutritionist... They will be able to help you on your path toward retrieving your lost knees.
885524
Bend your knees.  Get your butt low and your back relatively straight.  Grasp box and lift.\nTo lessen chance of injury, wear a lifting belt.
565276
Swimming. That's what I did. I have bad knees also, and after swimming, I don't have as many problem. And swimming doesn't hurt them, because you aren't putting pressure on them. I hope your knees get better. Have an awesome day :)
1103097
Please see the webpages for more details on Diabetic neuropathy. Control your blood sugar below 126 mg/dL strictly by diet (free of sugar, fat and oils) and take morning-walk exercise regularly. If so, your knee pain will fade away. Still the problem exists consult your doctor.
926205
Id agree with seeing a physical therapist which i am or a doctor doc would be better to see first. being your not having any pain it cant be cartiliage it could be a bone chip or  osteroposis but id believe that if your knee is snapping youd either be in pain or be heavily swollen. if you dont want to see the dr. right away id suggest doing some stretches because it may also be fluid in the knee. stretching would eliminate that problem for the most part.
1026695
It sounds like you bruised or even partially tore your medial collateral ligament and/or the medial meniscus.  Try this: sit down and plant your left foot firmly in front of you, then move your knee to the right and see if it hurts.  If so then that is what happened and you should go easy on it for a week.  If it is still tender after that you should see a physical therapist to help in recovery.
1103056
You can try cross-training with biking to strengthen your quads and hamstrings.  That might help with your knee issues.  Also make sure that you are wearing good shoes and the right type for your feet.  I tend to get some pain when my shoes are wearing out.\n\nDon't forget RICE for pain--rest, ice, compression, and elevate.
867334
not to bad the people above are right it hurts worse to not have it done. Besides the worse part of the whole operation is the IV that they put in...I do suggest the surgery and I do suggest a lot of ice and a nice bed with a lot of pillows...  If the doctor has to stitch or shave the meniscus  is whether or not you get to walk 3 days afterwards or not...And another thing i suggest highly is moving your knee the day afterwards because if you don't move it around it will become very weak and then therapy will have to happen.Hope this helps!
1045877
Place one foot about 3 feet in front of the other bend your leg forward so that your back knee almost touches the ground and your front leg is at a 90 degree angle, hold that and then rise up
250223
Given your age and your prior medical condition, I would definitely advice a proper physical with your physician prior to ANY form of physical exercise.\n\nThe pains you feel in your joints are likely due to overuse injuries and the ligament's being unaccustomed to work load.\n\nTry easing into the fitness program, and do lighter reps of each exercise components. Do them until tired. Do not force another rep if you are straining.\n\nAnother exercise good to do is the Deep Knee Bends. Do those different times of the day, and as usual, do until tired and not straining. This exercise will help to strengthen your ligaments and help your body get accustom to the physical activities.\n\nRemember to see your doctor and approach a competent personal trainer with experience in elderly fitness management for a customized fitness program suitable for your current level of fitness.
821439
keep ur knees in hot water for a few minutes.\nIt will give a lot of relief