How to Stretch your Knees

6 Easy Ways to Stretch your Knees to increase flexibility and decrease pain

by Anita Kelly-Serrano, PTA, CPT, CHC

Many of us can glide through youth and never think about stretching and strengthening our knees. We recover fast from sporting activities, yard work and playing with our kids. You may have learned in school how to stretch your knees but have forgotten some of them or maybe you never learned the techniques in PE class.

Then one day BAM! –  you notice muscles and joints suddenly feeling stiff and achy and you rack your brain wondering what you did the day before to cause your body to suffer while reaching for an over the counter pain reliever.

Welcome to middle age. Of course you don’t have to be a certain age to have tight muscles but folks in each decade of life will tell you, that muscles and joints get tight with age, activity level and the need to stretch to improve flexibility and reduce pain can almost seem like a chore itself.

One of the most common complaints of pain from clients I see is the knee joint. Our knees are arguably one of the most active joints in the human body. It’s comprised of our thigh bone (femur), shinbone (tibia and it’s partner the fibula) and kneecap (patella) all working harmoniously along with very important tendons, ligaments and cartilage to allow us to enjoy everyday activities.

Before you start any stretching and exercise program, check with your health care provider for clearance and any protocols for your specific needs.

1. Quad Stretch

One of my favorite stretches to do is the quad stretch. A popular version is the standing quad stretch.  Hold onto a surface with one hand for support and use the opposite hand to grab your ankle and flex/bend your knee as shown in the picture.

A modified version I like to use with some clients is to use a stretch out strap with your foot in one of the loops. You can manage the intensity of the stretch with your hands. Don’t worry if you don’t have a stretch out strap. You can use a towel, sheet, or belt to assist. See picture below.

2. Hamstring Stretch

Another favorite stretch of mine is the hamstring stretch.  This is a very important muscle group that needs to maintain a level of flexibility for many everyday activities but also for physical endeavors whether you’re a weekend warrior or gym enthusiast. Tight hamstrings can contribute to a whole host of pain issues including back pain, hip pain and pelvic floor issues for men and women.

The popular version of the hamstring stretch is a seated stretch. Sitting down placing one leg on a surface (floor, firm bed or chair), sit up straight and bend forward at the hip. Make sure your knee does not pop up. Now let me tell you, if you are tight, your knee will like to pop up/bend to avoid the stretch. When this happens you need to back off a little and find a level that you can perform the stretch correctly without compensating. See picture.

For some people this version may be difficult to do either due to their own physical limitations or pain issues with other joints. A modification to this stretch that I like to teach is to have someone lay on their back on a firm bed, mat table or floor and use a stretch out strap putting 1 foot in a loop and using your arms to pull your leg up, keeping the knee straight until you feel a good stretch.

3. Hip Flexor Stretch

Since the knee cannot move with good biomechanics without the hip coming along for the ride and assisting, we need to have good hip mobility. A popular way to stretch the front aspect of your hip is to stand in place with one leg forward, keeping your trunk in good neutral posture. Slight lunge forward on opposite leg. Use one hand on the chair or other surface for added support if needed. 

If you have physical or balance limitations, try my favorite modification using the stretch out strap. If you are tight in your quads, this has the added benefit of stretching your knee as well as your hip. See picture below.

4. Iliotibial Band Stretch

Iliotibial band stretch (ITB) is often overlooked and an underutilized stretch. Because it’s attachments are at the outside of the knee and the hip, it is an important muscle group that needs its fair share of stretching.

A common way to stretch the ITB is standing against a wall, leaning your hip toward the wall,  while simultaneously leaning your trunk away from the wall. Keep you hand on the wall for support and your trunk in good postural alignment. Don’t lean forward.

5. Hip Adductor Stretch

Ever try to do a side lunge or do the splits? If so, then you know these muscle groups. They are commonly tight especially if you sit all day at a job or at school. They are another group of important muscles that often get forgotten about.

A common way to perform this stretch is depicted in the picture above. You can easily perform it at home, park, or behind your desk. This stretch really feels good and should be part of your stretching program with your legs.

Another popular version to stretch the hip adductors is to place your leg on a chair much like you would when you’re doing a hamstring stretch except instead of leaning forward at the hip over the leg (like a hamstring stretch), lean forward toward the middle. You will definitely feel the stretch in the inner aspect of your thigh up to your groin area if you are tight. If you don’t feel a good enough stretch, try turning toward your opposite leg slightly. Make sure your foot on the chair stays pointed to the ceiling and does not roll in or out to avoid the stretch.

6. Calf Stretch

Most people are familiar with the calf stretch. It’s a well-known popular stretch. Here are some popular versions that I use with clients. First is the runner’s stretch where you lean against the wall with one leg lunging forward and the back leg with knee straight, and heel on ground getting a good calf stretch.

My next favorite version is placing your forefoot on a step or curb, Stand with good posture and lean forward. 

Another popular version is sitting on a chair or hard surface, using the stretch out strap, place your foot in the loop and gently pull your toes toward you.

There is no particular order that you need to do these stretches. You may find you only need one or two of them. You may also find that you start stretching one area and find that another muscle group needs to be stretched. I generally recommend people perform their knee stretches holding for 20-30 seconds for 3 repetitions, 3- 4 times a week or as needed based on how their muscles feel. If you have increased pain that is not tolerable, STOP and rest. If it persists, follow up with your healthcare provider.

This article is for educational purposes and not intended as medical advice. If you have any questions or concerns, reach out to your physician or physical therapist for personalized recommendations and instructions.

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