6 stretches and strengthening exercises to relieve knee pain and prevent it from worsening

• Stretching won’t completely relieve pain, but there are stretches and strengthening exercises that can improve flexibility and strengthen the muscles around your knees to alleviate some pain and prevent it from worsening. 
• Stretches that can help with knee pain include quads, calves, and hamstrings.
• Strengthening exercises that can help prevent knee pain include half squats, hamstring curls, and leg extensions.
• This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach.
• Visit Insider’s Health Reference library for more advice.

Knee pain is common. According to one estimate, approximately 25% of adults suffer from it. Although stretching isn’t likely to fully relieve knee pain, it may help promote the healing process if the pain is caused by inflammation. 

“The main benefit of flexibility is to improve joint range of motion and make it easier to move through normal daily activities,” says Melissa Morris, an ACSM certified exercise physiologist with the life insurance comparison site, QuickQuote.com. “It may help prevent some minor aches and pains, but will not relieve or combat pain if it is already there.” 

In addition to stretching, Morris tells Insider that you should do exercises that build the large muscles surrounding your knee and ensure the stability of the area when moving. Exercises that build these muscles and may prevent knee pain when performed properly and regularly are squats, lunges, step-ups, deadlifts, leg presses, and hamstring curls. 

Here’s a step-by-step guide for how to do six expert-recommended stretches and exercises to help with knee pain. 

3 stretches for knee pain

The best and safest stretches for painful knees are done with proper form and technique. Pay attention to your body while stretching, and don’t push it too far. Stop when you feel a little discomfort. You’ll know you’ve gone too far when you feel pain― that’s your body telling you to stop, so listen. 

These are the best stretches for knee pain, according to the American Academy of Orthopaedic Surgeons:

1. Heel and calf stretch

1. Stand facing a wall with feet together.
2. Place hands on the wall to help keep balance. 
3. Step one foot back as far as you comfortably can. 
4. Keep toes facing forward and heels on the floor.
5. Bend your knees slightly. 
6. Hold for 30 seconds.
7. Rest for 30 seconds.
8. Switch legs and repeat. 

Complete two sets of four reps up to seven times a week. 

2. Quad stretch

1. Stand with feet about hip-width apart. Have a wall or chair beside you for support.
2. Bring one foot back, trying to touch your glutes.
3. Hold your foot and bring it as close as you comfortably can to your glute. 
4. Hold for 30 to 60 seconds. 
5. Switch legs and repeat. 

Complete two to three reps four to five times a week. 

3. Hamstring stretch

1. Get into a sitting position.
2. Bend your right leg while straightening the left one. 
3. Keep your left leg straight while as you take your right arm and try to reach your toes. 
4. If you have trouble reaching your toes, just reach as far as you can without feeling pain. 
5. Hold for 30 to 60 seconds. 
6. Switch legs and repeat. 

Complete two to three reps four to five times a week. 

3 strengthening exercises for knee pain

"If someone already has knee pain, then certain exercises can be painful," says Morris. She cites full squats and lunges, particularly when using dumbbells, as potential pain points for someone with pre-existing knee pain.

Here are some other strengthening exercises if you suffer from knee pain, according to the American Academy of Orthopaedic Surgeons:

4. Half squat stretches

1. Stand with feet shoulder-width apart. 
2. Hold onto the back of a kitchen chair for balance if needed. 
3. Stretch your arms straight out in front of you if you're not using a chair. 
4. Bend your knees and lower yourself down like you're sitting in a chair. 
5. Keep your weight in your heels and back straight.
6. Hold for five seconds. 
7. Straighten your legs back into a standing position. 

Complete three sets of 10 reps, four to five times a week. Add dumbbells by holding one in each hand when this exercise becomes easy.  

5. Hamstring curls or butt kicks

1. You can either stand with your feet hip-width apart and hands on your hips or get into a table-top position on your knees. 
2. Hold onto the back of a chair for balance if you need to. 
3. Bend your knee and bring your foot back to your glute. 
4. Hold for five seconds. 
5. Switch legs and repeat. 

Complete three sets of 10 reps, four to five times a week. Add ankle weights when this exercise becomes easy. You can also use a weight machine at your local gym. Ask a fitness instructor there to help you use the machine properly. 

6. Leg extensions

1. Sit on a chair with back straight and arms comfortably by your sides.  
2. Bring one foot up in front of you in a slow kick. 
3. Stop when your leg is parallel to the floor or when you are comfortable. 
4. Hold for five seconds. 
5. Return foot to the floor. 
6. Switch legs and repeat. 

Complete three sets of 10 reps, four to five times a week. Add ankle weights when this exercise becomes easy. You can also use a weight machine at your local gym. Ask a fitness instructor to help you use it properly. 

Common causes of knee pain

If you are experiencing knee pain, there are generally two reasons according to the Mayo Clinic: Either you have a medical condition or an injury. Medical conditions include gout, arthritis, or an infection. Whereas an injury might be a ruptured ligament, a fracture, or torn cartilage.

The most common causes of knee pain are age-related, and these tend to be from repeated stress on the knee or an injury. Morris also says that females tend to have more issues with their knees than males because they have a wider pelvis and looser connective tissue, which as you age can lead to knee pain. Morris says that you might also experience more issues with your joints as you age because the fluid that lubricates them decreases, which leads to more joint pain.  

 

Athletes are at risk for knee pain, too. A 2014 analysis of 440 patients at the Knee Outpatient Clinics of a Sports Trauma Center found that the complete ACL (anterior cruciate ligament) rupture in the knee was the most common injury seen in volleyball, basketball, and football players. The researchers also found the second most common knee injury in athletes is the meniscal injury in runners. 

Takeaways

Most people will deal with painful knees at some point in their life, as it becomes a more prevalent source of pain with age. 

Stretching your knees won't completely relieve pain. However, there are stretches and strengthening exercises you can do to prevent future knee pain. 

Always pay close attention to how your body feels when stretching or exercising, and stop if you feel any pain. 

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