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. Lie on your back with your legs straight in front of you and your arms on the floor at your sides. Lift one leg off the floor and flex your foot. Place your hands behind your thigh but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. Straighten the leg as much as possible without locking the knee. This shouldn’t be painful. Hold for 30 seconds. Lower and change legs. Repeat 5 times on each leg.
- Quadriceps stretch. Stand with both feet flat on the floor, shoulder-width apart. Bend one knee to bring your foot toward your glutes. Grab your ankle and gently pull it toward your glutes as comfortably as possible. Hold for 30 seconds. Return to the starting position and change legs. Repeat 5 times on each side.
- Straight leg raises. Lie on your back with both legs straight and your feet extended. Rest your hands at your sides on the floor. Slightly flex one foot, then lift the leg in the air. Pause, then slowly lower your leg to the floor. Repeat 5 times on each leg.
- 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 5 times.
- Half squat. Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance. Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat. Pause briefly, then stand up by pushing through your heels. Repeat 10 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
