Helpful Stretches for Knee Pain

Knee Pain Stretch: calf stretch with wall

CREDIT: MEHROZ KAPADIA

Calf Stretch

Stand with your feet hip-width apart, facing a wall with hands on the wall and elbows bent. Step the right foot back until your arms are straight, but hands are still on the wall. Bend your left knee. Hold here for 15 to 30 seconds and repeat on the other side.

Knee Pain Stretch: seated ankle rotation with resistance band

CREDIT: MEHROZ KAPADIA

Ankle Twist With Band

Sit on the floor with your left leg extended out in front of you; keep your right leg bent and right foot flat on the floor. Place a resistance band, scarf, or belt around the ball of your left foot and hold the ends with the left hand. Gently pull your left foot to the left trying not to move or rotate the left leg. Check that the left knee still faces the ceiling as the ankle stretches. Hold for 15 to 30 seconds and repeat on the other side.

Knee Pain Stretch: seated hip rotation

CREDIT: MEHROZ KAPADIA

Seated Hip Rotation

Sit in a chair with your feet flat on the floor so your knees form 90-degree angles. Place your left foot on your right thigh. Pressing the left knee down gently with your left hand, slowly hinge forward from the waist until you feel a stretch in the outer hips. Hold for 15 to 30 seconds. Release and repeat on the other side.

Knee Pain Stretch: Front hip flexor stretch with chair and table

CREDIT: MEHROZ KAPADIA

Front Hip Flexion

Stand in front of a wall with your legs together and place a chair about one foot behind you. Using the wall for balance, place your left foot on the chair. Keeping your knees together, bend the right knee until you feel a stretch in the left hip. For a deeper stretch, push the chair farther away from the wall. Hold for 15 to 30 seconds. Release and repeat on the other side.

Knee Pain Stretch: reclined spinal twist hip rotation

CREDIT: MEHROZ KAPADIA

Reclined Hip Twist

Lie face up on the floor with your legs straight and arms by your sides, palms up. Lift your left leg up to the ceiling and slowly let it fall over and across to the right side of your body, allowing the left foot to drop to the floor (bend the left knee or keep it straight, depending on what’s comfortable). Hold for 15 to 30 seconds. Release and repeat on the other side.

Culled from realsimple.com by Karen Asp, MA, CPT, VLCE

Leave a Reply

Your email address will not be published. Required fields are marked *