Does anyone have any "gentle" exercices for tight hamstrings. I'm nearly 19 weeks po for new plastic knee cap and trochlea. Knee seems ok but for the last three days my unoperated knee has been "twangy" and I've shooting pains up the back of both of my legs. I've carried on doing the exercises the hospital gave me straight after my operation and I'm taking 10mg of amitriptyline at bedtime because I also suffer from fibromyalgia, but these pains up the back of my legs are a new problem. Oh what joy! I try and walk heel toe heel toe but I don't walk "naturally" and I feel tense - I think this could be part of my problem. Any tips would be greatly appreciated.......and has anyone else suffered with this?
Hi Pam, a stretch that I have used in the past is when standing, put the leg out straight in front of you and pull your toes up then bending the opposite knee put your hands gently on the quad of the straight leg and gently press down. You should feel a gentle stretch in your calf and hamstrings of the straight leg. Hope I have described it well enought that you can picture it.
Hi Pam
You possibly know this stretch but face the wall, bend one knee into the wall, stretch the other leg behind you so it's straight and the weight is on the heel with the foot on the ground, count to 15 at least and then change legs. Just do once and repeat when you can- little and often is the watchword. If you find it uncomfortable just move the straight leg closer to the wall. You should feel the stretch but not experience pain. This is a long term thing . I'm now 10 weeks and I have the same issue re walking naturally. Hope this helps.
This is a good one,i do this and it does help..x
I had it really bad. I found that lying down and put two or three cushion under the heel and keep that position for at least 10 min.