A variety of effective or ineffective methods are popular for treating knee pain, such as topical application of medications, physical application techniques, brace protection, rehabilitative exercises, and click therapy, to name a few. As you can see, the options available are both abundant and fancy, and vary in their effectiveness in preventing and improving pain symptoms. There are many potential causes of pain in the knee, however, what is often easily overlooked is the lack of normal range of motion in the quadriceps (and/or) hamstrings and tight stiffness in the soft tissues. In contrast, knee pain can be successfully treated with basic exercises or effectively prevent further aggravation of the degree of injury (or spread of the painful area). Potential risk factors for knee pain 1. decreased quadriceps strength (especially medial or middle quadriceps); 2. decreased hip abduction (and/or hip external rotation); 3. previous knee injury; 4. overuse of the knee; 5. obesity (overweight); 6. abnormal foot biomechanics, including but not limited to clubfoot, high arched foot, pronation 7. increased “Q-angle” (the angle associated with the anastomosis of the hip and knee joint); 8. possible abnormal shape of the bones that make up the knee joint. The most common cause of knee pain (but rarely talked about) is actually related to the range of motion (ROM) or ability of the knee joint. It can be understood in this simple way; the knee joint is the component part of the hinge that has the ability to bend or extend. The inability to fully flex or straighten the knee can result in tight quadriceps (and/or) tight hamstrings, which can increase the probability of many common types of knee pain, including such disorders as patellofemoral pain syndrome (PFPS) and patellofemoral inflammatory disease. Quadriceps Tightness Poor quadriceps mobility is strongly correlated with the risk of knee pain. One potential cause is the integration of the quadriceps into the quadriceps tendon, which eventually attaches to the patella (kneecap) before becoming the patellar tendon, which attaches to the tibial tuberosity on the tibia (the main bone of the lower leg). Excessive tension will result in altered patellar strength and trajectory of motion, which can lead to inflammation and ultimately pain around the structures surrounding the knee (including the patella, quadriceps tendon, patellar tendon, patellofemoral joint, or subpatellar fat pad). The muscle composition of the quadriceps includes four muscles: the external femoral, medial, rectus femoris, and medial femoral, and of these, the rectus femoris is probably the most likely to be tight because it crosses both the hip and knee joints, whereas the other muscles cross only one joint of the knee. What is the normal range of motion of the quadriceps actually varies from person to person, especially as it is extremely age related, and a history of injury or illness can also have a significant impact on muscle mobility. For most healthy young and middle-aged adults, normal range of motion can be defined as the ability to touch the heel to the hip (shown below) at the midpoint of the hip and low back (without flexion or extension). Regular static stretching exercises can help improve improve the range of motion of the quadriceps and ultimately avoid or improve the painful symptoms that occur in the knee. 1, static stretching exercises Static stretching is best done after exercise, static stretching before exercise or activity has been proven to be less effective, maintain the following stretching state for at least 60 seconds, and two to three repetitions. 2, quadriceps “sawtooth” exercise can be used with the foam roller to exercise the quadriceps, keep the action within the limits of the movement can be. Put the thighs on the foam roller, and constantly expand the range of back and forth roll until you find a more tense or feel the movement of the restricted area, next, slowly bend the knee back and forth, if you feel pain, mild pain is normal, a single 1-2 minutes of exercise per leg per day. 3. Tight hamstrings Tight hamstrings usually limit the function of knee extension (especially during activity) to some degree. The most common cause of hamstring dyskinesia is chronic injury caused by poor posture while sitting and standing. Sitting is a very important posture for most of us throughout the day, which can lead to hamstring tension and increase the probability of knee pain as well as the risk of low back pain. Poor joint mobility can also be a contributing factor to muscle imbalance. Overstretching the hamstrings or undercontracting the hamstrings will not produce the same force and strength as when the hamstrings are at optimal length. The ability of the muscle to contract optimally depends on it being at optimal length, which is also known as the length-tension relationship. Many people (especially the female population) have insufficient quadriceps strength or hamstring strength to support their optimal mobility, and this muscle imbalance can induce pain and even induce ACL tears in the knee, so a very important way to ensure proper hamstring strength is to ensure proper hamstring length. 4, hamstring stretching at the entrance of the doorway You can use the doorway to place one leg on the frame of the door and put the other leg through the doorway. Try to keep the back of the body in its original curved shape, and when the hamstring is relaxed, slowly approach the wall or door frame, keeping it for at least 1 minute or more on each side, preferably alternating between stretching each leg more than twice in turn. 5, hamstring exercise with the help of a foam roller Roll your leg back and forth on the foam roller, keeping a rhythm of slow movement, and spend more time in this area of the exercise when you feel pain. Always make sure to move the entire hamstring, and if you feel pain during the exercise, do not feel more than mild to moderate pain, and 1-2 minutes per leg is recommended for a single exercise session. Keeping in mind some basic methods of self-treatment for knee pain, lack of mobility is probably the most routine cause of knee pain. Referring to the recommended exercises above can help resolve tension in the quads (and/or) hamstrings. Exercising through the basics is an important way to successfully treat knee pain and prevent further injury.