Try these 8 stretches to improve your knee pain

When you have an ache in your knee, it can make you want to do nothing but stay off your feet until it goes away. But it’s important that you don’t let knee pain interfere with your ability to carry out your everyday activities. That’s why you should learn about safe and effective stretches that can help improve your knee pain and restore mobility and function.

Stretches are often one of the first courses of action that a health care professional will recommend to people who are experiencing knee pain. Not only do stretches come in handy for helping temporary knee pain from sitting too long or walking more than you’re used to, but the stretches can be beneficial for reducing painful symptoms of knee conditions or injuries.

We’ll discuss stretches that you can perform to help reduce your knee pain as well as improve its overall function. We’ll also cover how Whatcom PT utilizes stretching in treatment plans for knee pain. 

8 stretches that can help reduce your knee pain

While it may be tempting to rest as much as you can when you’re experiencing knee pain, it’s important that you carry out low-impact exercise, such as stretches, to continue through the healing process. Resting your knee for too long can cause the muscles to weaken, which may actually further the issue. 

One of the main reasons that physicians and physical therapists recommend stretches for knee pain is that they do more than reduce your pain. Stretches that target your knee can also improve the flexibility of your muscles, reduce pressure on the knee joint and restore its range of motion. You also don’t need to wait to feel knee pain in order to benefit from incorporating stretching into your daily routine, especially if you live an active lifestyle.

Some of these stretches may require additional equipment, such as an exercise band or a chair for balance. Your physical therapist will instruct you on how many times each stretch should be repeated. 

Here are eight stretches to improve your knee pain:

• Hamstring stretch — Lie on your back with your legs straight while your arms rest by your side. Grasp one leg behind your thigh. Lift your leg into the air while keeping it as straight as you can without locking your knee. Be sure to keep your foot flexed. Hold your leg in the raised position for up to 30 seconds or as directed by your physical therapist. Return to your resting position before switching to the other leg.
• Standing quadriceps stretch — Stand with your feet shoulder width apart. Bend your right knee backward and raise it up toward your buttocks. Grab your right foot with your left hand to gently pull it toward your buttocks as much as you can. Hold that position for up to 30 seconds or as directed by your physical therapist. Return your right foot to the floor before switching to your left side. You may require support for balance from a chair or wall.
• Straight leg raise — Lie on your back. Extend the leg with the affected knee, while keeping the other leg bent. Slowly raise the affected leg in a controlled manner by tightening your thigh muscles. Stop when it reaches the height of your bent leg. Hold the stretch for five seconds, or as directed by your physical therapist, before returning the leg to the floor.
• Calf raises — Stand behind a chair with your weight evenly distributed between your feet. Shift your weight onto the foot with the affected knee by lifting the foot of the unaffected leg off the floor so it’s slightly bent behind you. Raise the heel of the foot still on the floor as high as you can before slowly lowering it back down. Be sure to keep your weight centered on the ball of your foot. Repeat as directed by your physical therapist.
• Hip abduction — Lie on your side with your affected leg resting on top of your unaffected leg. Place your hand under your head for support. While keeping it straight, lift your top leg approximately 45 degrees. Hold it in the air for about five seconds before lowering it back down. Repeat as directed by your physical therapist. 
• Half squat — Stand with your feet shoulder width apart. Slowly lower your hips approximately 10 inches while keeping your chest lifted. Be sure that you don’t bend at the waist. Hold the squat for approximately five seconds before returning to your starting position. Lift your arms straight out in front of you during the squat, or use a chair for balance. Repeat as directed by your physical therapist. 
• Heel and calf stretch — Face a wall. Extend your arms to place your hands against it while moving one leg as far back behind you as possible. There should be a slight bend in your knees with your heels planted on the floor. Lean into the stretch while keeping your arms straight. Hold the stretch for approximately 30 seconds or as directed by your physical therapist. Bring your feet back together to the starting position before switching to the other leg.
• Figure 4 stretch — Lie on your back with your knees bent and your feet planted flat on the floor. Lift your left ankle and cross it over your right knee. Grasp behind your right thigh with both hands and pull it toward your chest until you feel a stretch in your left hip and glute. Hold the position for up to two minutes or as directed by your physical therapist. Return to the starting position before switching to the opposite side.

These are stretches for knee pain that a physical therapist can guide you through so that you can perform them on your own between sessions when the pain starts to flare up. Your therapist will determine which stretches will be the safest and most effective for the cause of your knee pain. While it can vary from patient to patient, many cases of knee pain can’t be fixed with stretches alone and should be partnered with other types of treatments, such as manual therapy.

Whatcom Physical Therapy can show you safe stretches for knee pain

Knees get put through a lot on a daily basis, which is why it’s important that they get the right care to keep them properly functioning. While it can be tempting to brush off the pain as “no big deal,” the proper stretches can help reduce the impact that knee pain can have on your everyday life.

It’s always a good idea to be guided through a stretch by a professional before you practice it on your own at home to reduce knee pain. A physical therapist can show you how to safely and effectively execute a stretch so that you can perform them on your own to continue your recovery journey.

There are many causes of knee pain that can benefit from stretching, such as arthritis and muscle strain from overuse. At Whatcom Physical Therapy, we’ll carry out an initial evaluation of your knee pain during your first appointment to determine the likely cause of the ache. Then we can design a personalized treatment plan to help reduce the pain and restore your knee’s mobility and function. Stretches are often included, alongside other courses of action, such as joint mobilization and gait training.

At Whatcom PT, we help you gain the tools needed to have a healthy lifestyle, including the knowledge of effective stretches that will benefit you long after your final session.

Call us or request an appointment today to learn stretches for knee pain.