The best knee stretches and exercises are ones that involve other areas of the body as well. When muscles in the ankle and hips have healthy range of motion, they can take some of the strain off the knee.
1. Squats
Research suggests that strengthening the large muscles surrounding your knees can help reduce pain. Experts recommend exercises like squats, lunges, step-ups and leg presses for knee strength.
When your knees cave inward during a squat, this is called knee valgus and may be a sign of weak muscles. If this is the case, it's important to consult with a physical therapist.
2. Wall stretches
A good knee stretch can help improve flexibility and reduce pain. This exercise can also strengthen the muscles that support the knee joint.
"Knee pain often happens or gets worse because of weakness or tightness in muscles and tendons that connect to the knee," Dan Giordano, PT, cofounder of Bespoke Treatments Physical Therapy tells SELF. This knee stretch can strengthen these muscles and tendons. Stand against a wall with your legs shoulder-width apart. Place your fingers on the wall at shoulder height and slowly walk them up it, only as high as comfortable.
3. Hamstring stretches
Stretching the hamstring muscles behind your knee may help relieve tightness in this area. This type of stretching can be done multiple times a day and can also be done prior to physical activity.
To perform this hamstring stretch, lie on your back and have a partner lift one leg straight up as high as possible while keeping the other leg flat on the floor. Hold this position and then repeat with the other leg.
4. Leg raises
Certain stretches and exercises can help with knee pain by improving the overall flexibility of the muscles in the area. This is especially important if the ankle and hip joints lack an adequate range of motion, as this can lead to additional pressure and torque on the knee joint.
This stretch stretches both the gastrocnemius and soleus muscles of the leg, which are used during activities such as walking, stair climbing, running, and jumping. To do this exercise, lie on your back and raise the top leg.
If your Kness pain and stiffness last longer than a few days, consider taking over-the-counter pain relievers like :
5. Knee-to-chest stretches
Knee pain can be caused by tight muscles and tendons in the hips, glutes, hamstrings, and calves. All these muscles connect to the knee, and strengthening them will help make your knees stronger and less susceptible to injury and pain.
Lie on your back, and clasp your hands behind one of your knees, below the kneecap, and gently pull it toward your chest until you feel a stretch. Repeat with the other leg. You should be able to hold each stretch for 30-60 seconds.
6. Knee to buttock stretches
Knee to buttock stretches help to strengthen and stretch the quadriceps, hamstrings and glutes — all important muscles for knee health.
Every person is slightly different and may need to experiment with joint angles, foot positioning and range of motion to find what works best for them.
Anyone with knee pain should always speak with a healthcare professional before trying any new stretching or exercise. It is also advised that you warm up with gentle exercises before starting any knee stretches or exercises.
7. Knee to knee stretches
The knee is a complex joint that’s affected by many other muscles and structures in the body. That’s why stretches and exercises that focus on the knee often involve other areas as well, including the ankle and hip joints.
When these other areas are tight or weak, it can put too much pressure on the knees. This makes it important to always warm up with low impact exercises before doing these stretches. This helps ensure the muscles are ready for the workout.
8. Leg circles
A great leg exercise that strengthens quads (which straighten the knee), hamstrings (which bend the knee), and also helps with balance. It also works the lower abs and front hip flexors.
Lie on the floor or mat and straighten one leg. Place your hands behind the back of the thigh just below the knee area. Slowly pull the knee toward your chest until you feel a stretch. Be sure to do this gently and never push past the pain threshold.
