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  • Kelly Phillips

5 Helpful Stretches for Knee Pain

On average, one in four adults suffer from chronic knee pain. Knee pain can often be caused by weakness in the other muscles in the legs, including your glutes, hamstrings, hips, calves and quads. If one muscle in your leg is not properly taken care of, it will eventually lead to weakness or pain in your other muscles, so taking proper care of all muscles in your legs is crucial to treating knee pain.


Follow these five stretches to reduce knee pain.


Figure Four Stretch

  1. Lying on your back, bring the outside of your right foot on top of your left knee.

  2. Grab behind your left knee, and pull it gently towards your chest.

  3. Pull your knee as deep as possible towards your chest, holding for 30 to 60 seconds.

  4. Repeat the process on the other leg, and do as many times as you feel necessary.


Couch Stretch

  1. Find a raised surface (a couch will work best), and kneel in front of it with your back to the surface.

  2. Place the top of your right foot on top of the raised surface, with your knee still planted on the ground.

  3. Lift your other leg to a 90 degree angle with your foot firmly planted flat on the ground in front of you.

  4. If your knee is uncomfortable on the ground, place a pillow underneath it so there is some cushioning for your hold.

  5. Hold for 30 to 60 seconds, then repeat on the other side.


Lunging Hip Flexor Stretch

  1. Kneel on your right knee, and place your left foot in front of you with your thigh parallel to the floor.

  2. Place your hands on your hips or your knee, and lean forward to feel the stretch in your hip flexor.

  3. Hold for 30 to 60 seconds, and repeat on the other leg.


Quad Stretch

  1. Sitting on the ground with your bottom firmly planted, bring your right foot around so that your foot is almost touching touching the side of glute.

  2. Keep your hips stable, and lean back for a deeper stretch.

  3. Hold for 30 to 60 seconds, and repeat on the other leg.


Standing Quad Stretch

  1. Standing next to a chair or wall for support, grab your right foot with your right hand and pull towards your glute.

  2. Pull as far as you comfortably can, and hold for 30 to 60 seconds.

  3. Release your leg to the ground and switch sides to repeat.


These exercises are meant to reduce your knee pain as needed, but not are not guaranteed to completely cure the weakness you may be feeling. The best idea to work towards a pain-free life is working with a physical therapist to detail out a recovery plan.


If you are located in the greater Milwaukee area, and looking for physical therapy in places like West Allis, Wisconsin, Greenfield, Wisconsin, Elm Grove, Wisconsin or Sussex, Wisconsin, Keystone Physical Therapy can help!


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