Stand facing a wall and place your hands on the wall for support. Step your right foot back and bend the left knee until you feel a stretch.
1. Calf Stretch
The calf muscles are the large muscle at the back of your lower leg. They assist with pointing your toes down and raising your heels to stand on tiptoes.
This simple wall calf stretch lengthens the muscles and connective tissue in the back of your leg. Stand holding onto a table or chair with your weight evenly distributed on each foot. Move one leg back keeping your heel flat on the floor and bend your front knee until you feel a stretch in your back calf.
You can increase the intensity of this stretch by standing on a step or platform. However, if you are struggling with knee pain or have any concerns, it is important to consult your doctor before attempting any new exercise.
2. Hamstring Stretch
The hamstring muscles are often tight and can contribute to knee pain. Fortunately, the hamstrings are easily stretched using a basic seated-on-the-floor exercise that many people will recognize from yoga or their fitness classes.
Sit on the floor, keeping your torso and head straight as you extend your left leg straight up in front of you. If you can’t reach your toes, that is fine—go only as far as you can without back pain or a feeling of insecurity.
If you want to increase the intensity of this stretch, place a towel around the back of your thigh and hold each end of the towel with your hands. This will help to support the thigh while you stretch it, helping you get to a deeper position.
3. Quadriceps Stretch
This stretch will help to open up the quads. It can be used by itself or in conjunction with other stretches. Start by kneeling on a mat with your legs in front of each other. Push your hips forward and reach back with your right hand to grab the outside of your left ankle, pulling it toward your butt.
The quad muscles are essential for most lower-body movements. They control your ability to straighten your knee and are important for running and walking. Tight quad muscles are common and can be caused by overuse (weight lifting, cycling) or underuse (lots of sitting). This simple stretch will help to loosen them up! Performing this stretch a few times a week can make a big difference.
4. Thigh Stretch
This simple stretch helps loosen your hip flexors and quads, the muscles in the front of your thighs. Lie on your back with one leg extended toward the ceiling, foot slightly flexed. Then, straighten your leg as much as you can without locking the knee until you feel a mild tension across your outer thigh. Repeat with the other leg.
Martinez says this stretch can also help relieve the piriformis, a small muscle that’s tucked behind your glutes. Stand with your feet shoulder-width apart and bend through the knee to push your right hip out to the side, keeping your left leg in place. Hold the position for 30 to 60 seconds, then switch sides.
To make the stretch easier, use a chair or bench for support. Alternatively, use a yoga strap to assist with the movement.
5. Hip Stretch
The hips are one of the most tight areas in the body, especially if you spend a lot of time sitting. This stretch is a great way to relieve the tension in your hips and alleviate any hip pain or discomfort you might be experiencing.
Start in a lunge position, rest your left ankle on the top of your right knee and fold your torso to the left until you feel a gentle stretch in your hip. Hold the pose for up to 60 seconds.
Performing these stretches daily, or after any workout, can help alleviate knee pain and improve the overall condition of your knees. If you experience knee pain or discomfort, consult with a physical therapist. They can recommend the best exercises and stretches for your situation.
