{"id":1041,"date":"2020-04-17T18:35:29","date_gmt":"2020-04-17T18:35:29","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=1041"},"modified":"2024-10-03T07:11:01","modified_gmt":"2024-10-03T07:11:01","slug":"5-stretches-to-relieve-knee-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/pl\/5-stretches-to-relieve-knee-pain\/","title":{"rendered":"5 rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l kolana"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1041\" class=\"elementor elementor-1041\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-81892db elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"81892db\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2731a90\" data-id=\"2731a90\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1223016 elementor-widget elementor-widget-heading\" data-id=\"1223016\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5 rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l kolana<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-68703d51 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"68703d51\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5ce0530d\" data-id=\"5ce0530d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2779d935 elementor-widget elementor-widget-heading\" data-id=\"2779d935\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">5 rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l kolana<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b2db1a1 elementor-widget elementor-widget-text-editor\" data-id=\"1b2db1a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Wa\u017cne jest, aby nie nadu\u017cywa\u0107 ani nie nadu\u017cywa\u0107 kolan. Trening przekrojowy, rozci\u0105ganie i trening si\u0142owy mog\u0105 pom\u00f3c kolanom pozosta\u0107 bez b\u00f3lu.<\/h2><p>\u00a0<\/p><p>Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l kolana<\/a>spr\u00f3buj tych \u0107wicze\u0144, aby z\u0142agodzi\u0107 b\u00f3l. Pami\u0119taj, aby zawsze widzie\u0107 <a href=\"https:\/\/genesisortho.com\/pl\/our-team\/about-dr-shadid\/\" target=\"_blank\" rel=\"noopener\">lekarz ortopeda<\/a> je\u015bli odczuwasz b\u00f3l kolana, kt\u00f3ry nie ust\u0119puje po kilku dniach odpoczynku, lodu, masa\u017cu i uniesienia.<\/p><p><strong>Odcinek \u015bci\u0119gna podkolanowego:<\/strong>\u00a0Stoj\u0105c, postaw jedn\u0105 stop\u0119 przed sob\u0105, palce do g\u00f3ry. Opieraj\u0105c r\u0119ce na dolnej cz\u0119\u015bci plec\u00f3w (lub jedn\u0105 r\u0119k\u0105 trzymaj\u0105c\u0105 krzes\u0142o dla r\u00f3wnowagi), zegnij przeciwleg\u0142e kolano i biodro (nie doln\u0105 cz\u0119\u015b\u0107 plec\u00f3w), a\u017c poczujesz, jak rozci\u0105gaj\u0105 si\u0119 \u015bci\u0119gna podkolanowe. G\u00f3rna cz\u0119\u015b\u0107 cia\u0142a wysuwa si\u0119 do przodu w biodrze. Przytrzymaj przez 5-10 sekund, a nast\u0119pnie zwolnij. Powt\u00f3rz 5 razy na ka\u017cdej nodze.<\/p><p><strong>Rozci\u0105ganie \u015bci\u0119gien w le\u017ceniu:<\/strong>\u00a0Po\u0142\u00f3\u017c si\u0119 p\u0142asko na plecach. Zegnij kolano na nodze, aby j\u0105 rozci\u0105gn\u0105\u0107, i jedn\u0105 r\u0119k\u0105 przytrzymaj tyln\u0105 cz\u0119\u015b\u0107 uda, a drug\u0105 \u0142ydk\u0119. R\u0119kami poci\u0105gnij nog\u0119 do siebie, utrzymuj\u0105c kolano zgi\u0119te pod k\u0105tem oko\u0142o 20 \u00b0, a\u017c poczujesz mocne rozci\u0105gni\u0119cie po\u015brodku uda (z ty\u0142u). Przytrzymaj przez 30 sekund. Powt\u00f3rz 3 razy, 2x dziennie lub przed i po treningu.\u00a0<em>Wskaz\u00f3wka: je\u015bli nie mo\u017cesz dosi\u0119gn\u0105\u0107 nogi, aby j\u0105 poci\u0105gn\u0105\u0107, zahacz r\u0119cznik o nog\u0119 i poci\u0105gnij go, aby uzyska\u0107 dobre rozci\u0105gni\u0119cie \u015bci\u0119gna podkolanowego.<\/em><\/p><p><strong>Zgi\u0119cie kolana:<\/strong>\u00a0Siedz\u0105c na krze\u015ble, zapnij d\u0142ugi r\u0119cznik pod stop\u0105 (opieraj\u0105c si\u0119 na pod\u0142odze). Delikatnie poci\u0105gnij r\u0119cznik obiema r\u0119kami, aby ugi\u0105\u0107 kolano, unosz\u0105c stop\u0119 na wysoko\u015b\u0107 4-5 cali nad pod\u0142og\u0105. Przytrzymaj przez 5\u201310 sekund, a nast\u0119pnie zwolnij. Powt\u00f3rz 5 razy na ka\u017cdej nodze.<\/p><p><strong>Wyci\u0105ganie prostych n\u00f3g:<\/strong>\u00a0Zacznij le\u017ce\u0107 na plecach z praw\u0105 nog\u0105 wyprostowan\u0105 i wyprostowan\u0105; lewe kolano jest ugi\u0119te, lewa stopa p\u0142asko na pod\u0142odze. Napnij mi\u0119\u015bnie prawego uda, aby wyprostowa\u0107 (ale nie zablokowa\u0107) kolano. Powoli unie\u015b nog\u0119, a\u017c kolana b\u0119d\u0105 r\u00f3wnoleg\u0142e, a nast\u0119pnie opu\u015b\u0107. Powt\u00f3rz 8 do 12 razy, wykonuj\u0105c do 2 zestaw\u00f3w z ka\u017cdej strony.<\/p><p><strong>Rozci\u0105ganie od kolan do klatki piersiowej:<\/strong>\u00a0Po\u0142\u00f3\u017c si\u0119 na plecach z ugi\u0119tymi kolanami. Z\u0142\u00f3\u017c jedno kolano w d\u0142onie i delikatnie pozw\u00f3l ramionom przyci\u0105gn\u0105\u0107 je do klatki piersiowej. Przytrzymaj, a nast\u0119pnie opu\u015b\u0107 zgi\u0119t\u0105 nog\u0119. Powt\u00f3rz z drug\u0105 nog\u0105.<\/p><p>Je\u015bli r\u00f3wnie\u017c cierpisz na b\u00f3l barku, wypr\u00f3buj te <a href=\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\">5 najlepszych \u0107wicze\u0144 na b\u00f3l ramion<\/a> quickly. And if you&#8217;re looking for more stretches to try for pain relief, explore the stretches below for additional help.<\/p><p>1. Quad Stretch Sideways<\/p><ul><li>Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.<\/li><li>Inhale and bend your right leg, toes pointing backward. Grab the ankle with the right arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.<\/li><li>Turn to the opposite side on your right.<\/li><li>Inhale and bend your left leg, toes pointing backward. Grab the ankle with the left arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.<\/li><li>Make sure to have a good round grip around the ankle\u2014fingers together, thumb apart.<\/li><li>Complete five rounds with right and left, together making one round.<\/li><\/ul><p>2. Figure 4 Stretch<\/p><ul><li>Lie down on your back.<\/li><li>Bend your knees and place your feet on the ground, hip-distance apart.<\/li><li>As you inhale, place your lower right leg on the left thigh, crossing the ankle over. At this point, your right knee should naturally be pointing sideways, creating a figure 4 shape.<\/li><li>Interlock your fingers behind your left thigh and gently begin to draw your legs closer to your body, lifting the left leg away from the ground until it becomes parallel to the ground.<\/li><li>Keep your spine stretched and tail bone tucked touching the floor, relax the shoulders.<\/li><li>If your neck, shoulders, and upper back are tight, you may keep a pillow or a blanket under your head and neck. Count to five and then interchange the feet.<\/li><li>Complete five rounds with left and right foot, together making one round.<\/li><\/ul><p>3. Leg Extension Sideways<\/p><ul><li>Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.<\/li><li>Inhale and lift your right leg, keeping the knee straight and toes pointing diagonally. Exhale and bring it down. Repeat five times at a medium speed. Do not use jerky movements, and do not do it too slowly.<\/li><li>Turn to the opposite side on your right.<\/li><li>Inhale and light the left leg up, exhale down. Repeat the same exercise five times.<\/li><li>Make sure that the core is engaged for better results.<\/li><\/ul><p>4. Tiger Stretch<\/p><ul><li>Come down on the ground on all fours\u2014knees and palms. Ensure that legs are hip-width apart and knees in line with the hips. Also, ensure that wrists and shoulders are in one line. Relax the toes.<\/li><li>As you inhale, lift the right leg, toes pointing up. Try to bring your toes as close to the head as possible. Let the back arch naturally. Lift your neck as if trying to meet the toes.<\/li><li>As you exhale, bring your leg down bending the knee, and sliding it from under the body to meet the forehead. Drop your neck looking down trying to meet the knee.<\/li><li>Repeat the stretch from the left side\u2014both times slowly and mindfully.<\/li><li>Complete five rounds with right and left together, making one round.<br \/><br \/>Note: You can keep a towel and anything that gives slight support to the knee while you place them on the ground in case you need more support.<\/li><\/ul><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-9b57e54\" data-id=\"9b57e54\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-64c6140c elementor-widget elementor-widget-heading\" data-id=\"64c6140c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Popro\u015b o spotkanie<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1806e603 elementor-widget elementor-widget-text-editor\" data-id=\"1806e603\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5ef424 elementor-widget elementor-widget-shortcode\" data-id=\"b5ef424\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/pl\/wp-json\/wp\/v2\/pages\/1041#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/pl\/wp-json\/wp\/v2\/pages\/1041#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Twoje Imi\u0119 (wymagane)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tw\u00f3j Email (wymagane)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Telefon\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> Czy jeste\u015b nowym pacjentem?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Wys\u0142a\u0107\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"pl\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34a32795 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"34a32795\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-582e6d61 icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"582e6d61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-331d9080 icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"331d9080\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6822d9e3 icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"6822d9e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5535cc57 icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"5535cc57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\">Kolano\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73ba8259 icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"73ba8259\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3839ca61 icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"3839ca61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>5 Stretches to Relieve Knee Pain 5 Stretches to Relieve Knee Pain It is important not to overuse or abuse your knees. Cross-training, stretching, and strength training can all help knees stay pain-free. If you are experiencing knee pain, try these exercises to help relieve your pain. Remember to always see a orthopedic doctor if [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1604,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-1041","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Explore Top 5 Stretches to Relieve Knee Pain<\/title>\n<meta name=\"description\" content=\"Relieve knee pain with these top 5 stretches recommended by Genesis experts. 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