Whether due to regular movement or athletic injuries, knee pain is a common ailment that affects your daily routine. However, you can alleviate the discomfort by stretching regularly. Below are a few simple techniques that can make a significant difference in whether you can comfortably complete your to-do list every day.

How to Relieve Knee Pain With Stretching

1. Hamstring Stretches

Strained or tense hamstring muscles are a common source of knee pain. While standing, bend one knee and straighten the other in front of you. Keep your heel on the floor and point your toes upward. Let yourself lean backward slightly, and then switch to the other side.

If this is too uncomfortable, sit down and lift your leg onto a chair in front of you. Lean forward a little to feel your hamstring stretching.

2. Quad Stretches

Like your thighs, your quads put more pressure on your knees when the muscles are tight. Alleviate this by kneeling on one knee and pulling that foot toward your rear while the other foot is flat in front of you. Repeat this on the other side for about 10 to 15 seconds for each leg.

3. Lunges

If your knees give you trouble because they experience added pressure from supporting tense or tight hip flexors, you can loosen these muscles with lunges. While standing, put one leg in front of you and lower yourself to that knee. Raise your arm on the same side as the knee on the floor and lean forward.

knee painTo get rid of tension in your thighs, try side lunges. Spread your legs a little wider than shoulder-width apart, and bend one knee while the other leg stays straight. Lean forward to keep your balance, then switch to the other side.

4. Calf Stretches

The best way to stretch tense calves is to place your hands on a wall with your feet shoulder-width apart. Next, slightly bend one knee, and straighten the other leg. Push against the wall without letting your heels leave the floor.

5. Figure Four

Tight glutes can also cause discomfort in the knees. In that case, lie on your back and lift your legs while bending the knees. Cross one foot over the opposite leg’s thigh to make a figure four. Gently pull this stretch as close as you can to your chest, then hold it there for a few seconds.


If you try these strategies and need additional treatments for your knee pain, contact Physical Therapy of Andalusia in Covington County, AL. With nearly 40 years of experience providing compassionate and high-quality physical therapy to our community, we are happy to help you overcome any problem, whether it is a sports mishap or work injury. To make an appointment, call us at (334) 222-5785. Visit the website to learn more about our physical therapy team.