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How Do You Stretch Your Knee

Using A Chair To Improve Flexion

How to Do a Standing Calf Stretch | Knee Exercises
  • 1Try the seated scoot. This exercise can be useful to increase your range of motion after knee surgery or replacement.XResearch source Sit in a chair. Scoot all the way back in the chair until your back is against the chair. Keep your spine straight. Place your feet flat on the floor. While keeping your feet flat on the floor, scoot forward in your chair until you feel the top of your thigh stretch. Hold this position for 20 to 30 seconds.XResearch source
  • Repeat this stretch two to three more times, bending your knee a little further each time. Take a break for a few seconds in between stretches.
  • 2Do a knee to chest stretch. This stretches the muscles in your lower back and buttocks to improve mobility, but it may not be suited for those who have knee pain.XResearch source Sit in a chair with your back straight. Place your hands around the affected knee. Slowly lift your knee toward your chest. Using your hands, pull your leg toward you until you feel the stretch in the back of your hip. Hold this position for 20 to 30 seconds.XResearch source
  • Repeat this stretch two to three more times, bending your knee a little further each time. Relax for a few seconds in between stretches.
  • The Thigh Band Stretch

    This stretch will loosen up your thigh muscles, which reduces the stress put on your knee. The first step is to stand up and cross your injured leg behind the uninjured one. Lean on the uninjured side until you feel the stretch in your outer thigh, then hold for 25-30 seconds. Switch to the other leg and repeat.

    Remember before starting any workout, to consult your doctor.

    At Orthopaedic Specialty Group, we offer a wide variety of treatments to help our patients deal with conditions such as rheumatoid arthritis, chronic pain, sports injuries, and more. Contact us today to schedule your appointment 337-2600!

    Hip Flexor Muscles Stretch

    The hip flexors are the group of muscles connecting the torso and the leg. They are involved in bending forward at the waist and in moving the knee upward, towards the torso.

    Kneeling Hip Flexors StretchThis stretch is best done on a mat or carpet.

  • Kneel on the left knee, resting the left shin on the floor.
  • Extend the right leg forward, keeping the right knee bent and the right foot flat on the floor.
  • Rest hands on right knee and lean body forward.
  • Do not let the right knee extend forward past the toes of the right foot
  • Keep the pelvis tucked so that the lower spine is in a neutral position. This position protects the back and provides a better stretch in the hip flexor muscles.
  • Engage the core muscles to help keep the body stable and upright.
  • Repeat the stretch 3 times on each side, holding each leg for 20 seconds.

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    Other Inner Knee Pain Treatments

    If your inner knee pain worsens after several days, or if basic at-home remedies dont alleviate symptoms, you should go see your doctor.

    Some treatment methods for more serious knee injuries include:

    • Steroid injection. This injection is used to treat pes anserine bursitis.
    • Physical therapy. Therapy often involves stretching, exercises, and ultrasound therapy.

    Strengthening Exercises For Knee Tendonitis:

    Knee Rolling Spinal Stretch

    Because there are many muscles that cross the knee joint and can potentially have an effect on the knee, there would be multiple patellar tendonitis exercises used to help treat it. It has also been noted that one should focus more on eccentric and concentric exercises . Some exercises that can help to strengthen the muscles around the knee would be:;

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    How Do You Stretch Out Your Knee

  • For the first stretch, stand with your feet facing forward.; You can stand facing a wall if you need to put a hand out for balance.; You will start by bending your right leg back towards your butt, and then with your right hand grab the top of your foot and gently pull your foot further in that direction.; You will feel stretching in your quad muscles. Hold and then release, then repeat with the left leg.
  • The second stretch will require a foam roller.; By using a foam roller with this stretch it will help target the outer and the inner side of your thigh muscles, as well as the big muscle on the front of your thigh. Youre going to kneel on the ground and place the foam roller in front of your legs. Youre then going to lean over it and using your arms to roll your body over the foam roller to where it sits right above your knee caps.; Once there, youre going to bend and then straighten your knee, feeling it work on the muscle right above your kneecap. Then roll your leg to the outside, and bend and straighten your knee.; Your knee should be bending so that your leg when bent is tilted slightly to the side. Roll to the other side and repeat.
  • These two simple stretches should help relieve the knee pain that youre experiencing, as well as loosen up any tight quads that you might have. If you liked this post, please leave a comment down below and feel free to share it with someone you think it might help.


    How A Sprained Knee Is Diagnosed

    The doctor will test the ligaments by stressing the individual ligaments to see if theres any instability or if the joint is stable.

    If you injure your knee, see a doctor as soon as possible. This is especially important if you cant stand up, feel as though your knee will collapse, or your leg looks swollen or bulgy.

    The doctor will examine your knee, look for swelling and bruising, and ask you to move it around to determine your mobility. Theyll compare it to your uninjured knee.

    Theyll also want to know what you were doing when the injury happened, whether you heard a pop, and how long it took to become painful.

    You may also be given imaging tests. An X-ray will show if theres a broken bone, but other imaging methods allow the physician to see different, non-bony structures inside your knee. This includes the ligaments and other tissues that support it.

    Knee sprains are rated by severity. An overstretched ligament is grade 1. A partially torn ligament is grade 2. A ligament thats severely torn or separated is considered grade 3.

    The treatment your doctor recommends will depend on the severity of your injury and what part of your knee was damaged.

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    Double Knee To Chest Core Strengthening

    Core strengthening is always an essential piece for a lower leg strengthening program. Without good core strength, leg strength and balance can never be optimized. Lie on your back with your feet flat on the floor to get started. Then, tighten the abs so that your back is flat on the floor. Hold this position as you lift both feet off the ground and bring your knees toward the chest. You should be able complete this with little to no movement in the low back without holding your breath. Return your feet to the floor with control and repeat.

    Repeat for 10-15 repetitions for 2-3 sets. If its too hard, you can start with one leg at a time. Other great core strengthening options include planks and bicycle crunches.

    Back Of Shoulders And Neck

    How to Do Quadriceps Stretches | Knee Exercises

    Start with your arms at a right angle, palms together above head, and elbows wide.

    Contract by pressing your palms together.

    Lengthen by drawing your elbows together. Be sure to keep the contraction.

    Release and return to the start position.


  • Tuck your tailbone under and draw your ribs toward the back of your body.
  • Apply equal pressure between your palms and fingers.
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    How To Stretch Quadriceps Without Bending Knees

    Quadriceps stretches typically involve bending the working leg and drawing the working foot toward the buttocks. While standard quad stretches are highly effective, bending the leg in such an extreme manner can lead to significant discomfort in the knee. If you have limited range of motion in your knees or experience knee pain with standard bent-knee stretches, use an alternate exercise to lengthen and loosen your quads.

    Reducing Knee Tendon Inflammation

    Tendons are thick bands of connective tissue that connect muscles to bones. They have a high concentration of strong collagen fibers which, according to Informed Health, makes them resistant to tearing, but not stretchy. In fact, according to the Massachusetts Institute of Technology, tendons shouldn’t stretch at all.

    Therefore, stretching exercises won’t elongate the tendons to relieve stiffness. Stiffness due to tendonitis, a condition typically caused by overuse according to Columbia University, is due to inflammation. Reducing inflammation can relieve tight tendons behind the knee and in front of the knee.

    There are several ways to treat inflammation that can be carried out at home. According to the Cleveland Clinic, these include rest, ice and over-the-counter anti-inflammatory medications. You should also avoid the motion that is contributing to your tendonitis. If you are a runner, for example, it’s time to take a break, or cross-train with cycling or swimming.

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    Strengthens Legs And Lower Body Muscles

    Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance.

    The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.

    If you use a bicycle with handles, youll also be able to work your upper body muscles, including your biceps, triceps, and shoulders.

    Knee Cap Pain & Stretches

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    Whether it’s “runner’s knee”, arthritis or iliotibial band syndrome, pain in and around your knee cap can slow you down. The patella, or knee cap, sits over the femur and tibia and all three bones are connected by cartilage, ligaments and tendons, any one of which can be compromised by natural causes or overuse. Consult with your doctor to determine the cause for your knee pain and whether stretching is right for you.

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    Watch Now: 4 Stretches To Strengthen Your Knees

    The knee is a commonly injured joint, with the greatest proportion of injuries in people ages 25 to 44. It is especially susceptible to damage during athletic activities and exercise. However, stretching and strengthening the muscles and tendons of the knee joint;may help reduce the risk of injury.

    If you are having knee pain, you may benefit from physical therapy to help you manage your condition. Your PT will assess your situation and provide strategies to help you fully recover. Stretching exercises may be one component of your PT knee rehab. Whether or not you have pain or an injury, check in with your doctor or PT before starting these, or any other, stretches for your knee.

    Expected Range Of Motion

    After knee replacement surgery, it is important to work with a physical therapist to achieve the maximal range of motion. Typically, the range of motion will progress quickly during the first three months and can continue to increase for up to two years following surgery.

    Normal motion after knee replacement is defined as the ability to get within 5 degrees of a straight knee and the ability to bend the knee back to 90 degrees. Most knee replacements have movement ranging from 0 degrees to 110 degrees or more.

    The optimal motion of the replaced knee can be achieved with a combination of stretches, exercises, and gradual resumption of normal activities. Some surgeons will recommend the use of a machine to bend the knee, called a CPM, .

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    Top Of Shoulders And Neck

    Start with your target arm at a right angle and your helping hand clasped around elbow.

    Contract by driving your target arm toward the back of the body.

    Lengthen by using the helping hand to bring your target arm to center.

    Release and return to the start position.


  • Tuck your tailbone under and draw your ribs toward the back of your body.
  • Be sure to cup your elbow joint with your palm. Dont resist going back to the start positionlet it go!
  • Exercising To Strengthen Your Knees

    3 Best Stretches for Knee Pain – Ask Doctor Jo
  • 1Stretch your IT band. Spending some time stretching and warming up your IT band before diving into a strenuous activity is a good way to keep your knees strong.XResearch source
  • Stand with your left foot crossed over your right and stretch your arms above your head. Lean your upper body as far as you can to the left without bending your knees. Repeat with your right foot crossed over your left, leaning your upper body to the right.
  • Sit on the floor with your legs stretched in front of you. Cross one over the other and pull your knee as close as you can toward your chest, holding it in place for a few seconds. Repeat with your other leg.
  • Take a brisk walk before launching into a more complicated exercise to give your IT band a chance to loosen up.
  • 2Do rehabilitative exercises after surgery. If you have had knee surgery or a knee replacement, you may need to do certain exercises and stretches to increase your range of motion. Follow your doctor’s instructions on when to start stretching after surgery. Some general moves you can try include:
  • Seated knee flexion: Sit on a firm chair, and slide one foot back under the chair as far as you can. Your thighs should remain firm on the chair. Hold for five seconds before sliding back forward. Repeat with the other leg.
  • Seated knee kick: sit on a firm chair with your legs bent. Raise one leg slowly until it is completely straight. Hold for five seconds before lowering the leg. Repeat on the other side.
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    Seated Straight Leg Raise

    Knee pain often results in quadriceps weakness- this exercise will help. Sit in a comfortable seat holding good posture with the feet flat on the floor and hip width apart. Then, tighten the top of the thigh as you lift that foot off the ground and straighten the knee . Hold for an extra second with the knee straight before slowly returning to the starting position. Alternate between both legs.

    Repeat for 10-15 repetitions on each leg for 2-3 sets total. To progress, add ankle weights, increase hold time, or increase repetitions.

    How Do I Do Hamstring Stretches

    If you do have tight hamstrings, have a go at these simple stretches. You only need to do one of these hamstring stretches for knee pain – pick whichever you prefer. To get the maximum benefit for the least effort, hold each stretch for30 seconds and repeat 3 times – you can find out more in the knee stretches section.

    TOP TIP: With each of these hamstring stretches for flexibility, you should feel the stretch in the middle of the back of your thigh, rather than at the knee. To ensure this, you want to have your leg slightly bent. That takes the tension off the sciatic nerve and directs it towards the hamstring muscles.;

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    Changing Your Lifestyle To Strengthen Your Knees

  • 1Add anti-inflammatory foods to your diet. Joints become weakened and painful when they are inflamed, so adding foods that are known to be anti-inflammatory to your diet may help keep your knees strong. XResearch source
  • Fish, flax seeds, olive oil, avocados, and whole fruits and vegetables are said to have anti-inflammatory properties.
  • 2Make sure you get enough vitamin E. Vitamin E is believed to hinder enzymes that break down the cartilage in the joints. Spinach, broccoli, peanuts, mango, and kiwi are excellent sources of vitamin E. XResearch source
  • 3Eat more calcium. Bone health is also important for knee strength, so take measures to prevent osteoporosis. Cow milk, yogurt, soy, cheese, and goat milk are good sources are calcium. Leafy greens are also beneficial.
  • 4Stop doing activities that hurt. If you experience a lot of knee pain doing certain activities, chances are you arent strengthening your knees by continuing. Try lower impact exercises for a while to give your knees a rest. After a few months of focusing on leg muscle strength and flexibility, you may find youre able to do your favorite activities without pain.Advertisement
  • Common Causes Of Inner Knee Pain

    5 stretches to relieve knee pain

    There are a variety of causes of inner knee pain. Many of them can be linked to an injury. Some of the most common incidents that cause knee injury and pain include falls, sports injuries, or increased activity.

    Adults particularly those older than 60 are most likely to experience knee pain. However, inner knee pain can also occur in children and adolescents.

    According to the American Academy of Family Physicians, the most common causes of inner knee pain in children are:

    • patellar subluxation

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    How Exercise Helps Inner Knee Pain

    Exercise should be a normal part of your healthy lifestyle. It can boost strength, balance, flexibility, coordination, increased blood flow and endurance. Pain on the inside of the knee is often caused by existing knee injuries such as; bursitis, knee osteoarthritis, runners knee, MCL tear, etc. The biggest factor in gaining these benefits is making sure that you are choosing the right exercises to avoid aggravation while still maximizing your knee health.

    Are My Hamstrings Tight

    The hamstrings are a group of three muscles that run down the back of the thigh from the pelvis to the knee.; Here are a couple of simple tests you can try at home to see if you have tight hamstrings:

    1. Simple: Can you touch your toes whilst keeping your knees straight? If you can’t, you probably have tight hamstrings

    2. Pro’s Test: Lie on your back and lift your leg up so your hip and knee are bent to 90°. Then try and straighten your knee without moving your hip. The angle at your knee will tell you if you have tight hamstrings – women should be able to get their knee within 20° of fully straight, and men within 30°. If you cant, it’s time to stretch.

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