5 Stretches You Can Do for Knee Pain

If you’ve ever had knee pain, you know how it can affect not only your fitness routine, but your everyday life.

Before continuing into this post anymore, I want to first say that if you have knee pain where you experience popping, swelling, or immense pain that keeps you down, check with your doctor. 

Most knee pain is often caused by weakness, or tightness, in muscles/tendons: glutes, hamstrings, quads, or hips. All are connected and essentially work together, which means if one get compromised, the others are affected as well.

These stretches, when followed correctly and consistently, can help with current knee pain, and help prevent knee pain.

Hold each Stretch 30 seconds, and repeat as necessary depending on tightness.

1. Quad Stretch

Standing upright (and using a wall, chair, or table if needed) pull one foot up to the glutes and hold. Be sure to stay tall, and not lean over. Switch sides.

2. Standing Hamstring Stretch

With one leg out in front of the other, toe pointed up, keep leg in front straight, look forward, and lean down until you feel a stretch in your hamstring. Switch sides.

3. Wall/Poll Calf Stretch 

Up against a wall, step, or pole, put one foot (to up) against hard surface and lean body forward. You should feel a stretch in your calf muscle. Switch feet.

4. Kneeling Hip Flexor Stretch 

In a kneeling lunge position, with leg that’s out in front, take your knee and push it out in front/over your foot. Be sure to keep back upright. Good for hips and ankles. Switch sides.

5. Figure 4 Stretch

Lying on your back, take one ankle and place over opposite knee. Take hand and thread through other leg, and pull in to your chest. Swap legs.

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Do these stretches regularly and it will help with any tightness that could be causing your knee pain. Even if you don’t have knee pain, these are stretches are great for you to do to keep loose and help prevent any injury.

Stretching is often overlooked, so be sure to get it in! 🙂