Housemaids Knee Treatment

There are a number of Housemaids Knee treatment options, but the best way to cure it and prevent it coming back in the future is stretches.

Here we will concentrate on the best stretches you can do, but if you want to know more about other treatment options include corticosteroid injections and medication - see the Housemaids Knee Overview for more information.

Housemaids Knee (aka Prepatellar bursitis of the knee) is inflammation of the Prepatella Bursa – a fluid filled sac that acts as a cushion between the Quads and the knee bones.

Tight Quads aggravate Housemaids Knee as they place extra pressure on the Bursa. Any time you move your knee, more friction occurs at the bursa, which leads to inflammation, swelling and pain below the knee. Stretching is the first step to fixing this problem.

Are My Quads Tight?

Here is a simple test you can try at home that will give you an indication of any tightness, so you know whether stretches should be part of your Housemaids Knee treatment programme.

1) Simple Test – lie on your tummy on a firm surface. Bring your heel towards your bottom. If you can touch your bottom with your foot (or nearly can) your quads are probably fine. If you can’t, they are probably tight and would benefit from quads stretches

The best way to tell if Housemaids Knee Exercises are suitable for you is to see a physical therapist/physiotherapist who can fully assess you. For other ways to tell if your muscles are tight, visit the knee stretches guide

What Do I Do If They are Tight?

If your muscles are tight, stretching is going to be a vital part of your Housemaids Knee Treatment. There are a number of different ways of stretching the Quads Muscles. Here are my top 2, those that I find give the best results and that are the easiest perform. Use the one that works best for you – you don’t need to do both, just 1 will do!!

1) Quads Stretch Standing

Starting Position: Stand on one foot, holding the back of a chair to balance. With your free hand, hold the ankle of the stretching leg behind you.

Action: Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Note: Keep your upper body up straight – don’t lean forwards or it reduces the stretch

Progression: To stretch further, carry out the exercise as described but also push the pelvis forwards and take the knee backwards

2) Quads Stretch Lying

Starting Position: Lie on your tummy with a towel around your ankle

Action: Pull your foot towards your bottom until you feel a stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Prop yourself up on your elbows and carry out the exercise as described above
2) Place a pillow/rolled up towel under your knee and carryout the exercise as described above. Can combine with progression 1 to stretch further

Want to Know More?

To get the best results, remember this. Stretching effectively should be moderately uncomfortable (ie slightly unpleasant!) when you do it, but only in the muscle being stretched and the pain should stop as soon as you stop stretching.

With each exercise, you want to feel the stretch in the middle of the thigh, not at the knee.

For more tips on the best ways to stretch, including the latest research on how to get the best results with the minimum input, see the knee stretches guide.

Find out more about Housemaids Knee including my other top tips on treatment to help you get pain-free in just a few weeks. If you are looking to add some basic strengthening exercises to your Housemaids Knee treatment programme, check out the knee strengthening exercises section.

Go to Housemaids Knee Overview

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Updated 30th April 2013
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