10 Best Knee Arthritis Stretches

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

These knee arthritis stretches will help stretch out the muscles above and below the knee joint to help relieve knee pain from arthritis.

The first few knee arthritis stretches are for the calf, which crosses the knee joint, stretching the joint itself with a heel slide, and stretching the quad. Since the quad tendon is connected to the patella (kneecap), it is very important to stretch.

The next knee stretches are the hamstring and IT band stretch. Both these cross the knee joint, so when they are tight, they can put a lot of pressure on the joint causing pain.

Then there is the piriformis/gluteus stretch, groin stretch, and hip flexor stretch. Although most of these muscles don’t actually cross the knee joint, they have a lot to do with how it works, and they help keep the hip flexible as well. This all will help relieve the knee arthritis pain.

The last two stretches for knee arthritis are standing up. For the adductor muscles, some do cross the knee joint, but others will put pressure on the knee joint if they are tight. And finally, the anterior tibialis muscles have a lot to do with pulling our toes up when we walk. So if the knee is not working how it’s suppose to, these muscles can get overworked and very tight.

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