You’re in good company.
Knee pain can come on suddenly, or develop over time and hurt for an extended period.
If you’re dealing with knee pain, identifying the cause is crucial.
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when you land the all-clear, though, certain everyday stretches can help relieve knee pain.
Many of the best stretches also work the areas surrounding the knees.
do these stretches several times every week.
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Step the right foot back until your arms are straight, but hands are still on the wall.
Bend your left knee.
Hold here for 15 to 30 seconds and repeat on the other side.
Mehroz Kapadia
Gently pull your left foot to the left trying not to move or rotate the left leg.
Check that the left knee still faces the ceiling as the ankle stretches.
Hold for 15 to 30 seconds and repeat on the other side.
Mehroz Kapadia
Place your left foot on your right thigh.
Hold for 15 to 30 seconds.
Release and repeat on the other side.
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Using the wall for balance, place your right foot back behind you on the chair.
Bend the left knee until you feel a stretch in the right hip flexor and quad.
For a deeper stretch, push the chair farther away from the wall.
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Hold for 15 to 30 seconds.
Release and repeat on the other side.
Hold for 15 to 30 seconds.
Candra Huff/RS
Release and repeat on the other side.
Use the left arm to hold on to something for balance or have it out to help support balance.
This will cause the quadriceps and hip flexors to relax and release.
Candra Huff/RS
This can help to alleviate knee pain on top of the knee or even below the knee.
Be sure that your knee is directly under your hips.
Squeeze your right glute and engage the core.
Candra Huff/RS
This can help to alleviate knee pain on top of the knee or below the knee.
Hold this stretch for 30 seconds minimum or up to five minutes for long-term benefits.
Repeat on the other side.
Candra Huff/RS
Couch Stretch
Stand in front of a couch or other elevated surface.
Put your right leg up on the edge of the couch.
This is going to create knee flexion, which will cause the quads to stretch.
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This stretch is more intense because you’re in a deeper knee flexion position than the kneeling quad stretch.
Standing Adductor Stretch
Start in a standing position.
Step your feet out so that they are wider than shoulder width.
Aim to have the toes pointing forward and feet flat on the ground.
Shift your weight into one of the feet by performing a lateral lunge movement.
As you shift to the right, keep your left leg straight.
This will help alleviate knee pain you may be having.
Hold this stretch for 30 seconds minimum or up to five minutes for long-term benefits.
Repeat on the other side.
Gently reach toward the toes, but don’t reach to the point of discomfort.
We want to remain relaxed and keep the muscles relaxed, which will allow for a better stretch.
This will stretch the hamstrings or backs of the thighs.
If you sit often the legs are bent most of the day and can cause tightness through the hamstrings.
This stretch will help lengthen the hamstrings and reduce tension through the back of the knee.
Hold this stretch for 30 seconds minimum or up to 5 minutes for long-term benefits.
2020;43(2):89-98. doi:10.1519/JPT.0000000000000214
