Knee Stretches
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Our knees play a crucial role in everyday movements, from walking and climbing stairs to bending and standing. However, prolonged sitting or standing, high-impact activities, or muscle imbalances can lead to stiffness and discomfort. Regular knee stretches can help improve flexibility, support joint mobility, and reduce the risk of strain or injury. Try the stretches below to keep your knees strong, mobile, and pain-free.
A safety reminder. Stop if you feel any pain. Discomfort is normal, but sharp pain is not. If you experience sharp pain, stop right away and check with your doctor or physiotherapist. If you have a history of surgery, injury, or a lot of pain in any of the joints or muscles being used, check with your doctor before trying these stretches.
- Hamstring stretch. While sitting on the floor, extend both legs in front of you with your heels on the floor and your toes pointed up. Bring the foot you are not going to stretch towards the inner thigh of your straight leg. Slowly lean forward, bending at the hips, until you feel a stretch in the back of your straight leg. Hold for 30 seconds. Change legs and repeat 2-3 times on each side.
- Side-lying quad stretch. Lie on your side and bend one knee, bringing your foot toward your bum. Hold your ankle and gently pull it closer to your bum. Hold for 30 seconds. Then, switch to the other side and repeat with the opposite leg. Repeat 2-3 times on each side.
- Crossed legs. Start by crossing one leg over the other while standing. Bend forwards to touch your toes. Hold for up to 30 seconds and return to standing position before alternating sides. Repeat 2-3 times. This exercise can also be done sitting on the floor and bending forward toward your toes.
- Heel and calf stretch. Stand facing a wall. Place your hands on the wall and move one foot back as far as you can comfortably. The toes on both feet should be facing forward, heels flat, with a slight bend in your knees. Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg. Change legs and repeat 2-3 times.
- Knee to Chest. Lie flat on the ground. Bring one knee to your chest, keeping the other leg straight. Keep your lower back pressed to the floor. Hold for 30 seconds. Relax and lower the knee to the starting position. Change legs and repeat 2-3 times.
Repeat these stretches a few times a week to help improve knee mobility and reduce any discomfort.
Written By: Elena Davakis, Health Promotion Coordinator
