5 stretches to help knee pain

Knee pain can be debilitating. Even if it’s not chronic, it will cause constant discomfort and get in the way of your everyday routine. In this article, we lay out 5 stretches that will help you to bring some relief to the pain in your knee.

Causes of Knee Pain

Knee pain is a common issue, with hundreds of thousands of Australians visiting the doctor each year with the complaint. Its causes are many including …

• Overuse

• Knee ligament sprain

• Tendinitis

• Bursitis

• Osteoarthritis

• Torn meniscus

While you may not be able to completely eliminate knee pain on your own, there are several effective stretching and strengthening exercises you can perform to ease the pain. Stretching exercises that focus on the lower body will improve the flexibility and motion of the knee joint. 

Here are 5 of our favourites …

Calf & Heel Stretch

1. Stand facing a wall with your feet about a foot away from it. 

2. Reach your hands forward to rest against the wall at shoulder height.

3. Move your right foot back as far as you can with the heel down.

4. Bend the left knee to stretch forward. You should feel the calves stretching.

5. Being sure to keep both heels down on the floor, hold the stretch for 30 seconds. 

6. Repeat on the other leg. Do 3 sets for each leg.

Quad Stretch

1. Stand with your feet shoulder-width apart alongside a wall and reach out with your left hand to the wall for support.

2. Bend your right knee, bringing the foot up behind you, and reach behind to take hold of your foot with your right hand.

3. Pull up gently on your foot.

4. Hold the stretch for 30 seconds.

5. Repeat on the other leg. Do 3 sets for each leg.

Hamstring Stretch

1. Lie on your back on an exercise mat with your legs out straight and arms by your sides.

2. Bring your right leg off the floor and place your hands on the hamstring just below the knee joint.

3. Gently pull toward your torso until you feel a slight stretch in the hamstrings.

4. Hold the stretch for 30 seconds.

5. Repeat on the other leg. Do 3 sets for each leg.

Half Squat

1. Stand with your feet shoulder-width apart, toes facing forward. Place your straightened arms out horizontally from your shoulders.

2. Hinge at the hips as you descend into a quarter squat position. Your thighs should be at a 30-degree angle to the floor in this position. 

3. Hold this position for 30 seconds, You will feel an intense stimulation in the quadriceps.

4. Do 3 sets of 30-second holds on this exercise.

Leg Extensions

1. Sit in a chair in an upright position and grab the edges of the chair.

2. Place both feet flat on the floor, hip-width apart.

3. Straighten your right leg to bring it up to full extension. Hold the extended position for 30 seconds.

4. Repeat on the other leg. Do 3 sets for each leg.

Summary

If you have undiagnosed knee pain, you should first consult your medical professional. Then, in addition to any therapy recommended, you can perform the 5 exercises described above daily to help bring relief.