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10 stretches to avoid knee pain

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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

KneePain1

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

KneePain2

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

KneePain3

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

KneePain4

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

KneePain5

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

KneePain6

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

KneePain7

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

KneePain8

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

KneePain9

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

KneePain10

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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