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10 stretches to avoid knee pain
few things to remember before stretching
- Stretch until you feel mild discomfort but not pain
- Do not hold your breath while stretching
- Hold the stretch for 20-30 seconds and then relax
- Do stretching at least 3-5 sets and 2-3 times a week
single leg hamstring stretch
Position: Lie supine with both legs on the table
Procedure
- Loop a towel around the foot and hold the ends of towel with your hands
- Keep the knee straight and feet in dorsiflexion
- Pull the leg up towards the ceiling
- Pull until you feel a stretch in the back of the leg and sustain the stretch for 30 seconds
- Relax and repeat
Pelvic tilt hamstring stretch
Position: Sit on the edge of the chair with injured leg resting straight.
Procedure
- The uninjured leg is bent at 90 degrees.
- With your back straight, bend forward at the hips
- Rest yours hands on your thighs for support
- Lean forward until you feel a stretch and then hold for 30 seconds
- Relax and repeat
Chair stretch
Position: Sitting with the leg to be stretched extended across to another chair or sitting at the edge of a treatment table, with the leg to be stretched on the table and the opposite foot on the floor.
Procedure
- Lean the trunk forward towards the thigh, keeping the back extended so that there is no motion at the hip joint
- The stretching technique should not be used when one has low back impairment
Standing quadriceps stretch
Position: Standing with the involved hip extended and knee flexed
Procedure
- Grasp the ankle
- Maintain a posterior tilt and not let the back arch or side bend during this stretch
- If it is too difficult, you may place your foot on a chair or bench located behind the body rather than grasping the ankle
Gravity assisted supine wall slides
Position: Supine, with buttocks close to the wall and lower extremities vertically resting against the wall.
Procedure:
- Hip flexed and knee extended
- Slowly flex the involved knee by sliding the foot down the wall until a gentle stretch sensation is felt
- Hold in a comfortable position, then slide the foot back up the wall
Rocking forward on a step
Position: Standing with the foot of the involved knee on a step.
Procedure
- Rock forward over the stabilized foot, flexing the knee to the limits of its range
- Rock back and forth in a slow, rhythmic manner or hold a stretched position
- Begin with a low step or stool
- Increase the height as more range is obtained
Rectus femoris stretch
Position: Lie on your stomach on the edge of the treatment table.
Procedure
- Involved side leg on the table with knee flexed
- Opposite extremity hip and knee extended
- Grab the involved ankle and extend at hip
- Hold the stretch
- Alternatively place pillow under the involved thigh on the table
IT band stretch
Position: Standing with the side to be stretched towards a chair and the hand on that side supports the chair.
Procedure
- Extend, adduct and externally rotate the extremity to be stretched and cross it behind the other extremity
- With foot on the floor, shift your pelvis towards the chair, and allow the normal knee to bend slightly
- There will be a slight side bending of the trunk away from the side being stretched
Hip adductorstretch
Position: Sit on the floor with your knees apart and the bottom of your feet together.
Procedure
- Keep your chest up and your back straight
- Bend forward at the hips while accentuating your lumbar lordosis (keep pelvis tilted anteriorly)
- Apply gentle pressure to your knees pushing them towards the floor
- Relax and hold this for the appropriate time
Heel cord stretch
Position: Standing facing a stationary object with your feet apart and your toes turned in slightly.
Procedure
- Place your hands on the object and lean forward until you feel a stretch in the calf of your leg
- Hold for 5 seconds
- Do not bend your knees or allow your heels to come off the floor
Want to know more about knee pain and treatment? Download Portea’s Mobile app and chat with a doctor for free. You can also book physiotherapy sessions via our app or through the website; visit: Physiotherapy at Home.
about author
Dr. S. Senthil Kumar
S.Senthil Kumar is a BPT and has completed his studies from Jaya College of Physiotherapy, Thiruninravur. He has over 6 years of experience in Physiotherapy and has previously worked with Rotary Hospital and Fit-line Clinic. He is certified in myofascial release techniques, therasuit for cerebral palsy, acupuncture and varma therapy.
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