Stretching Exercises for Knee Pain

Can stretching exercises help knee pain? Yes, stretching exercises can help with knee pain. With all the stretching exercises for knee pain we’ve outlined in this article, you’ll drastically reduce pain in your knee. 

Moreover, since exercising and stretching improve mood, your mental health will also boost. So let’s get into stretches and exercises that strengthen and stretch your knee muscles. 

How to Stretch Your Knee Out 

Stretching your knee requires exercises like the Heel and Calf Stretch that target your leg and knee muscles. It’s essential to have a holistic approach because each part of your body is connected. 

In the article, we’ve outlined how you can do a lunging hip flexor stretch, hamstring stretch, and quadricep stretch further on, so keep reading. 

How to Strengthen Knee Muscles

How to Strengthen Knee Muscles - Stretching Exercises for Knee Pain

Did you know that you can reduce the stress on your knee joint by regularly working the muscles around your knee? In simple terms, this means that if you do knee strengthening exercises regularly, you’ll automatically reduce how often your knee hurts. 

We’ve explained how you can do one set of each of these exercises. While we recommend starting with one set, building up the intensity is essential. So after a couple of days, see if you can do two or maybe three sets of some of these exercises.

Leg Extensions Exercise

Sit on a chair and put your feet flat on the floor. Look straight ahead and tighten your thigh muscles. Next, lift one leg without moving your thigh or hips and lower it back down. Then do the same with your other leg. 

Repeat the process ten times on each leg. 

Hamstring Curl at Home

Stand up straight and put your hands on your hips. Lift one foot by bending your leg. Kick it back as far up as possible without moving your thigh. Make sure your upper body stays straight and still. 

Hold for 5 seconds and bring your foot back down. Repeat on the other side. Do a couple of sets of 10 curls per leg.

Calf Raises for Knee Pain

Stand with your feet shoulder-width apart. Lift both your heels off the ground, so you’re standing on your toes and the balls of your feet. Then slowly come back down. Do this 10 to 20 times. 

Half Squat Stretch

We’ve all done squats or seen someone do them. Half squats are slightly different because you don’t lower yourself fully. You only squat down about 10 inches and then stand up, pushing through your heels. 

How to Stretch The Front of Your Knee

How to Stretch The Front of Your Knee - Stretching Exercises for Knee Pain

A lunging hip flexor stretch is one of the best ways to stretch out the front of your knee. Kneel on one knee and place the opposite foot flat in front of you. Make sure your front thigh is parallel to the floor. 

Then lean forward and stretch your hip toward the floor while squeezing your butt; this will help you stretch the front of your knee even more. Next, reach up with your arm on the same side as the knee on the floor and hold the position for 20 to 30 seconds. 

Let your arms down to the side if you can’t find balance. Then switch sides and repeat the stretch. 

Is There a Muscle Behind Your Knee

There are several muscles behind your knee. So if you’re having pain behind your knee, there’s a good chance you’ve hurt a muscle. However, there are quite a few possibilities of potential injuries, so it’s essential to understand the muscle structure of this part of your body. 

It will allow you to correctly identify what is hurting and what muscle you may have pulled. 

For starters, there are the two heads of your calf muscles and several muscles that make up your hamstrings. Then there is a gap where there’s a distinct lack of soft tissue. Finally, if you go a bit deeper, you’ll find the Popliteus and Plantaris muscles. 

Going even deeper will reveal the posterior capsule of the knee joint and some crucial nerves that run along the back of your knee. These nerves are often a common source of pain. 

As you can see, there are a bunch of muscles behind your knee. I’m a visual person, so it helps me to see to learn. Hopefully, the diagram has helped you visualize our knees’ muscle makeup.

Stretching Exercises for Sacroiliac Joint Pain

Sacroiliac joint pain is caused by damage to the joint between the hip and spine. Sacroiliac joint pain is felt in the low back and buttocks. If you think you have this pain, please consult a doctor and get a formal diagnosis. 

Stretching Exercises for Sacroiliac Joint Pain - Stretching Exercises for Knee Pain

Hamstring Stretching Exercise for Knee Pain 

One of the most straightforward stretches for sacroiliac joint pain is hamstring stretches. Sit in a chair with your right leg resting on another chair in front of you. Lean forward towards your right foot, and you’ll feel a stretch in your hamstring. 

Go as deep as you can comfortably. Then hold it there for 20 to 30 seconds. Then, sit back up and put your right foot back on the floor. Repeat with your left leg. 

Quadriceps Stretching Exercise for Knee Pain

Stretching your quadriceps can also relieve pain. Stand with one arm against a wall for support. Pull your right leg up behind your body and bend it at the knee. Then grab hold of your ankle with your right hand and deepen the stretch as much as you can. Hold the pose for 20 to 30 seconds. 

Repeat on the left side and run through the stretch twice. 

How to Strengthen Runners Knee

Runner’s knee is an injury that causes a dull pain at the front of your knee. It is common among cyclists, runners, and people who participate in sports that involve jumping. 

It can improve by resting and icing the affected area; however, at-home stretches and exercises can quicken your recovery. Please read our article on Stretching Exercises for Running for more details. 

In conclusion, there are several stretching exercises for knee pain. However, they are only effective if you do them regularly. Your knee pain will reduce drastically as long as you’re committed to the routine.