The Seven Best Stretches for Knee Pain Relief

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The Seven Best Stretches for Knee Pain Relief 

by Brian Neal

The knee is a common source of pain. The knee is the body's largest joint, and the one most likely to be injured. Everyday living places considerable stress on the knee - walking, bending over, and even standing all contribute - making knee pain likely as a person ages. Many popular forms of exercise such as running, cycling, basketball, and tennis also stress the knee. If you suffer from knee pain, you know how important relief is. There are many ways to combat knee pain. One of the simplest ways is the use of specific stretches. The following seven stretches are some of the best for alleviating knee pain.

  

1. Quadriceps stretch. The quadriceps are a muscle group that contains the muscles on the front of the thigh. Stretching out your quadriceps should loosen and release tension in your knee. Stretch your quadriceps by beginning in a standing position, with your feet together. Hold onto one foot and pull your leg back until your foot is pressed up against your rear. Keep the knees together. Sustain the stretch for thirty seconds, then perform it on your other leg.

  

2. Hamstring stretch. The hamstrings are the muscles located in the posterior of the thigh. They help to stabilize your knee, and stretching them out can release tension in the knee. Sit on the ground with your legs together and extended so they are flat against the floor. Push your upper body slowly forward until you begin to feel a pull in the back of your upper legs. Hold this position for thirty seconds, and repeat if necessary.

  

3. Downward-facing dog. This well-known stretch is one of the basic components of yoga, and in fact stretches almost your entire body -  knees and surrounding muscles included. Begin this stretch by lying face-down, with your hands under your shoulders, your legs slightly apart, and your back straight. Slowly push your hips upwards, while keeping both your legs and back straight. Your feet and hands should both remain flat on the floor. Concentrate on retaining the correct pose rather than moving quickly. Once your hips are pushed such that your body forms an inverted V, hold for forty-five seconds.

  

4. Forward bend. This stretch will work the back of your knee and the thigh. Start by standing with your feet together. Hold your hands above your head, and begin to bend slowly forward, sweeping your hands downwards as you do so. Make sure not to move your legs, and keep your back straight. The goal is to reach your hands as low as possible. Ideally, the stretch will end with your hands placed down flat on the ground. However, only move as far down as is comfortable for you -  grasp your ankles or a point on your legs if that's your limit. Hold that position for thirty seconds.

  

5. Heel slide knee extension. This stretch helps knee mobility and range of motion. Lie on your back with both legs resting on the ground. Slowly draw one leg toward your body, causing the knee to bend. Keep the other leg at rest. You should start to feel a pull in the bended knee -  when this occurs hold your leg in place for ten seconds, then gradually push your leg back down to its original position. Perform this stretch five times on each leg.

  

6. Towel or exercise band stretch. Use this stretch to achieve tension release in the calves (which support your knees). First, find a towel, rope, belt, cord, exercise band, or any similar object which can support pressure and provide resistance. Sit on the floor with your legs together. Take the towel or exercise band and place it around the top part of your foot. Pull back at a slow pace until you feel pressure in your calf muscles, then hold the position for forty-five seconds. Repeat the stretch on the other leg.

  

7. Sitting stretch. This stretch will also help to release your hamstrings, as well as stretching the calves. Sit on the floor with your legs extended to the side such that they are in a V-shape. Keep your legs flat to the ground. Lean slowly toward one leg, stretching out the hand on that side of the body toward the limb. Make sure your movement is smooth and steady -  don't bounce back and forth in an effort to reach farther. Extend out until you feel a significant pull in the back of your thigh, then hold for forty-five seconds. Repeat on the other leg.

  

Note that the duration and times performed for each of these stretches can be modified -  the measures listed above are suggestions. Perform the stretches as many times and for as long as you find helpful. If a given muscle group is particularly tight, giving it extra attention is wise.

Using these stretches in concert with each other will help to relieve any knee pain you feel. Knee pain is a serious matter that, if left unattended, will harm health and quality of life. While stretching your knee is valuable, go see a medical professional if you experience acute or long-lasting knee pain, as these might indicate a more serious problem. Otherwise, performing these stretches daily will greatly help to mitigate your discomfort.

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