What are good knee stretching excercises?

Question

My knees hurt sometimes. Are there any stretches that can help it feel better?

Answer 1

1) The Quad Stretch. Bend one knee behind you and grab that leg's ankle and hold.... but do it laying down on your stomach. This removes the stress from the knees.

2) iliotibial Band Stretch. You stand with your pained leg crossed behind the other. Bend your body at the waist reaching toward the floor and lean your hips towards the affected leg until you feel a stretch.

3) Hamstring Stretch. Sit on the edge of your bed with your affected leg stretched along the bed (the other bent and touching the floor). Lean forward from the hips. Make sure to keep the leg your leaning over straight with the toes pointing so you can feel the pull through the knee.

^all of these should be done 10 times each with 10 second holds at least twice a day.

Also, heat and ice can be very effective for pain management. Heat for about 15 min then ice for 15min (or ice for 15 min and remove for 15).

You might want to also consider what is causing the pain. Running too much on hard surfaces (like cement) especially with shoes can cause pain. Excessive heavy lifting or standing can cause pain as well.

Once you find out the source you can take steps to prevent the pain from resurfacing. Swim or use an eliptical rather than jogging. Make sure to alternate propping a foot up on a rest when standing. Avoid sitting with with knees harshly bent or crossed for long periods of time (least painful leg position for the knee is comfortably straight). Do not do weightlifting squats or leg extensions!

Even when your knee starts feeling better remeber to stretch before and after exerting yourself (but atleast do it daily). This prevents further pain.

Hope I helped =)

Answer 2

You can't really "stretch" you knee. It is a joint, not a muscle. Try light rotation and loosening up the joint before getting out of bed and any other time you feel stiff.

You can do a thigh stretch by balancing on one foot, grab the other with the opposite hand behind your back and pull up just until you feel slight discomfort. Hold for about 15 seconds and release. If it hurts you are pulling too hard.

Do a calf stretch by stepping forward on one foot, knee slightly bent, and stretch the calf muscle on the rear leg. Hold and release, being careful not to cause pain as above.

Also try laying on your back and pulling your knees to your chest. Remember with any exercises you should not feel pain. Slight and temporary discomfort is a sign you are doing it right.

Look into strengthening excercises to build up your leg muscles and your knees should stop hurting. Avoid anyting high impact such as running.

Answer 3

Technically, you can't stretch your knee. Stretches are to expand the muscles to prevent strains and/or tears from sudden stress. However, you might try lying on your back and hug your knee to your chest. Also, depending on your condition with your knees, you might try doing air squats (extend your arms straight out from your body and just squat up and down.) This will help your knees "strengthen" and become used to bending. But don't do it if you have an actual condition where your knees are physically hurt....hope this helps :)

Answer 4

i dont know about "hurting knees" but i had a sports related knee injury and the physical therapist told me to strengthen the muscles around my knee to help it heal. Do this by doing sets of leg lifts with or without weights attached.

Answer 5

I suggest swimming. It's a fantastic workout with minimal impact on the joints.