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What are the best knee stretch exercises?
How do you do a knee stretch?
What exercises can I do to improve my knee pain?
Jan 31, 2024 · Performing stretching and strengthening exercises that target the muscles that support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future...
Aug 18, 2023 · 1 Lateral Pendulum (Warm-Up) 2 Forward Pendulums (Warm-Up) 3 Standing Quad Stretch. 4 Basic Hamstring Stretch. 5 IT Band Stretch. 6 Supine Hamstring Stretch. 7 Downward Dog Calf Stretch. 8 Straight Leg Raises. 9 Prone Straight Leg Raises. 10 Quad Sets. 11 Floor Quad Extensions. 12 Floor Lateral Leg Raises. 13 Squats. 14 Back Lunges. 15 Donkey Kicks
- Standing Calf Stretch. Why: Essential for walking, running and stair climbing; stretching the calf. How often: Three times per leg. Step-by-Step Instructions.
- Lunging Hip Flexor Stretch. Why: Needed for bending forward and stair climbing; stretching the hip flexors. How often: Three times per leg. Step-by-Step Instructions.
- Quadriceps Stretch. Why: Quadriceps control your ability to straighten out your knee. This is needed for walking and running. How often: Two times per leg.
- Hamstring Stretch. Why: Keeps you from potential knee pain; stretches the hamstrings. How often: Three times per leg. Step-by-Step Instructions. Lie down on your back.
Feb 25, 2021 · Summary. Regular lower body strengthening and stretching can take unwanted stressors off the knee joint, reducing pain. There are several exercises people can try. Doing knee stretches...
- Beth Sissons
Sep 18, 2022 · There are thousands of exercises for knee pain available out there. This makes sense – the stronger your lower leg and thigh muscles, the less risk of knee pain. But the truth is that so many of them don’t work, or can be harmful without the right guidance. ( 1)
- Louisa Richards
- Straight leg raise. A person should feel this exercise working the front of the thigh and aim to do 3 sets of 10 reps, 4 or 5 days per week. As a person gets stronger, they may wish to use an ankle weight or ask a trainer how to perform a similar exercise on a weight machine.
- Standing calf stretch. A person should do this exercise against a wall and should feel the stretch in their calf muscle and heel. Aim for 2 sets of 6 reps, 6 or 7 days per week.
- Supine hamstring stretch. Someone should feel this stretch at the back of their thighs and behind their knees. Repeat 2 or 3 times, 4 or 5 days per week.
- Calf raises. A person needs a chair to support this exercise and should feel it in their calf muscles. Aim for 2 sets of 10 reps, 6 or 7 days per week.
Flexibility. Stretching the muscles that you strengthen is an important part of preventing injury. Strengthening exercises build muscle to help support your knee, but can also tighten the muscles. Tight muscles are more prone to injury.
