Whether from a running injury, job related, osteoarthritis, or from that one game of pickup
basketball, knee pain is an extremely common orthopedic complaint. By targeting
five major muscles groups in the lower extremity, one can help to stop knee pain with
these 5 easy stretches.
Place leg to be stretched on an object 6-8 inches off the ground in front of you. Gently
lean forward at the hips careful not to just round the back until a gentle stretch is felt.
Hold for 15-20 seconds and repeat 3-5 times.
Standing Calf Stretch
In standing, place foot of leg to be stretched toes up on a wall, staggering the opposite
leg behind. Lean forward until a stretch is felt in the calf. Repeat with both knees bent to
stretch the soleus muscle in addition to the gastrocnemius. Hold for 10-15 seconds and
repeat 3-5 times.
Hip Flexor Stretch
Kneel on the knee of the leg to be stretched and place the opposite leg out in front.
Ensure that a 90 degree angle is achieved with both legs under the body. Lean forward
at the hips until a gentle stretch is felt. Hold for 15-20 seconds and repeat 3-5 times.
Standing Quad Stretch
The quadriceps are a large muscle group that make up the front of the thigh. To stretch
these muscles, use one hand to balance holding a chair or against the wall. Grab the
ankle of the leg to be stretched with the opposite hand. Bending the knee, pull foot
towards the buttocks careful to maintain a straight stretch and not pull the foot to one
side or the other. Hold for 15-20 seconds and repeat 3-5 times.
ITB Wall Stretch
To stretch the right leg, cross it behind the left leg in standing, placing it about 6-8
inches away from the left foot. Place left arm on the wall for stability and lean trunk
away from the wall and hips toward the wall until a stretch is felt down the outside of the
right leg. Hold for 10-15 seconds and repeat 3-5 times.
While there are many factors that can contribute to knee pain, you can help to alleviate
some symptoms with these 5 easy stretches.