5 Simple Stretches to Set Your Knees Up for an Active Day

Knee pain among women and men in the United States has increased by about 65% in the last 20 years. At this point, nearly a quarter of US adults deal with this issue.

If you have chronic knee pain — whether due to arthritis or another cause — you may avoid the very thing that could alleviate that pain: more movement. When your knees hurt, you might be tempted to limit your activity. However, inactivity tends to make joints stiffer and more painful, not less.

At Addison Pain + Regenerative Medicine in Addison, Texas, Dr. John East wants you to stay active. In addition to offering novel therapies for knee pain, including platelet-rich plasma (PRP) injections, he and our team suggest you stretch regularly to prime your knees for your day.

Some simple stretches can help get your knees ready for your day. Following are some of the most effective because they strengthen the muscles that support your knees and stretch your iliotibial band (ITB).

1. Thigh contraction

While sitting up in a chair, slowly raise your right leg until it’s straight out. Keep your foot pointed slightly outward.

Squeeze your right thigh muscles above your knee. Hold this pose for 5 seconds. Do 10 sets with one leg, and then repeat with the other.

2. Hamstring stretch with thigh contraction 

Sit on the edge of a chair with your right leg bent. Straighten your left leg with your left heel on the ground, your foot pointing slightly outward.

With a straight back, bend toward your left leg. Feel the stretch in your hamstring while tensing your thigh muscle (above your knee) at the same time. Hold for 15 seconds, and then repeat on the other leg. Do 3 sets with each leg.

3. Wall squats

Stand about a foot away from a wall. Keep your knees hip-width apart and point your feet slightly outward.

Slowly bend your knees and slide your back down the wall. Keep your knees pointed in the same direction as your toes and don’t let them go beyond your toes. As you stand back up, tense the muscles above your knees as well as your buttocks. 

4. Squats

With your feet shoulder-width apart, point your feet out slightly. Lower yourself by bending your knees in the same direction as your feet. Don’t let your knees go past your toes. You can stretch your arms in front of you for help with balance.

5. Lunges

Stand in a forward split stance, with your right leg in front and left leg behind. Slowly bend both knees until your right leg is almost at a right angle. Keep your weight on your heels, then push back up to the starting position. Don’t let your knees go past your toes. Do 3 sets of 5 reps, then put your left foot in front and right foot behind to repeat. 

For an extra challenge, do these exercises while wearing leg weights. If you’re new to stretching and exercise, you may try some of these stretches while on the floor instead of in a chair. You can also use a chair or banister to help with balance.

To get help with your knee pain, call our office at 972-380-0000 today, or use the book online button to schedule an appointment anytime. We offer both immediate pain relief as well as long-term healing with biologic therapies such as PRP.