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8 Best Knee Stretches for Pain Relief

8 Best Knee Stretches for Pain Relief

Knee pain is usually caused by overuse and a weak core. To strengthen your muscles and relieve pain, try these eight, simple knee stretches and exercises.

Knee Pain-Relieving Stretches

  1. Squats – Squats can strengthen your core and relieve knee pressure. When doing squats, it’s important to keep your feet flat and shoulder width apart. While lifting your chest, bend your knees and lower your hips. Your weight should be centered on your heels. To keep balance, rest your hands on your thighs, in front of you, or on the back of a chair.
  2. Heel and calf stretch – Start standing facing a wall and place your hands on the wall. Move one foot back as far as you can while keeping your heels flat and knees slightly bent. Lean into a lunge while holding for 30 seconds, then change legs and repeat.
  3. Lateral hip and thigh stretch – Stand straight and cross one leg in front of the opposite foot. While keeping a flat stance, bend at the waist and lean to one side, pushing out the opposite hip. Hold for 15-20 seconds and repeat.
  4. Hip abduction – Abductions help you isolate your pained knee. Lie on one side with your painful knee on top. Bend your bottom leg and lower arm for support and put your upper hand on the floor to balance. Straighten the top leg and lift at a 45 degree angle, keeping it straight without locking your knee.
  5. Leg extensions – Extensions use your own body weight to strengthen your quads. Sit tall in a chair with feet flat on the ground. Squeeze your thigh muscles and extend one leg at a time as high as possible.
  6. Wall slide – Start by standing against a wall, pressing your back and buttocks flat. Your feet should be shoulder-width apart. Gently bend your knees and slide down the wall to reach a 45? angle. Slowly slide back up after holding it.
  7. Straight leg raises – Lie on the floor with one leg bent and the other straight out in front. Engage your straight leg and slowly raise it off the floor to knee height.
  8. Quadriceps stretch – For this exercise, stand straight and bend one knee by holding your ankle and gently pulling it behind you. Only stretch as far as you feel comfortable. Hold for 30 seconds.

Your Local Knee Injury Experts

If you’ve experienced a knee injury and the above stretches do little to relieve your pain, contact Orthopaedic Associates of St. Augustine. Our team of orthopaedic specialists and physicians can help you regain your mobility and get back to a pain-free lifestyle.

Request an appointment online or give us a call today at 904-825-0540.


Paul Roettges, MDPaul Roettges, MD
A member of the American Academy of Orthopaedic Surgeons and the American Association of Knee and Hip Surgeries, Dr. Roettges performs hip and knee replacements as well as complex unresolved hip and knee pain.