If you are unable to remedy your knee pain through self-care or by learning a movement therapy, a trip to your primary care provider should be the first step to start treatment your treatment. (If you suspect you have one of the six most common knee injuries such  as—patellofemoral pain, MCL or ACL injuries, meniscal injury, osteoarthritis, patellar tendonitis/tendinosis, or iliotibial band syndrome-see your doctor to confirm your diagnosis.) Perhaps your doctor is well versed in musculoskeletal issues and she can treat your problem without a referral to another provider. Often, though, your doctor will refer you to a physician who specializes in sports medicine.

Your doctor s advice on a suitable sports medicine physician is often the only advice you will need. However, you’ll still want to make sure the sports medicine doctor is board-certified by the board of specialists, which means he has gone through training and passed national board exams. Make sure the sports medicine doctor is affiliated with a reputable hospital, as well. This step is to make sure the doctor is verified and had the correct certifications.

When you visit a sports medicine physician, you should feel comfortable asking about his credentials. Does he specialize in knee problems and does he have experience with your injury? Make sure the specialist listens to you, as well. You will want to tell the specialist how your injury occurred, what noises you heard or feelings you experienced when you injured your knee, and how you felt after the knee injury.

Some of the exercises (Stretches) that can help you avoid a knee injury are discussed below:

Hip Flexor Stretch

  • Put one foot up on a counter or other solid edge that is about the height of your hips.
  • Stand with a neutral spine and with your other foot slightly behind you.
  • Tilt your pelvis and then push your hips toward the counter while holding neutral spine.

Hip Adductor Stretch

  • Sit with your back against a wall, your knees bent t a right angle, and the arches of your feet together.
  • Maintain a neutral spine while using your hands to push gently down on your knees.
  • Hold for five to ten breaths.

Hamstring Stretch

  • Lie on your back on the floor. Raise one leg and lean it up against a doorway. The opposite leg should be bent with the foot on the floor.
  • Straighten the leg leaning against the doorway and move your rear closer to the doorway to increase the stretch.

Quadriceps Stretch

  • Lie on your stomach with your belly button centered on a pillow.
  • Knee, grasp the ankle with your hand (or use a belt), and pull your heel toward your buttocks.

Iliotibial Band/Pirfformis Stretch

  • While lying on your back, bend your right leg. Put your right hand behind your right knee and hold your right ankle with your left hand.
  • While maintaining neutral spine,* push your knee toward your opposite shoulder while pulling your ankle toward you.

What is Neutral Spine?

Neutral spine means your spine is essentially in a position that feels natural and comfortable to you. A physical therapist or exercise specialist can help you find this position. Alternatively, while standing, mv^ your backbone and tilt your pelvis in various positions, seeing what fee Is the best .

Published by Devjeet Singh