10 Best Knee Pain Stretches

Hi, I'm Doctor Jo, a 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.

Purchase Knee Stretches WorksheetKnee pain stretches are great for the several muscles that cross the knee joint and end at the knee joint. When any of them are tight, they can cause knee pain, knee stiffness, and difficulty walking. These are my favorite knee stretches to help relieve knee pain.

The first stretch is really a mobilization of the patella (kneecap). It does a great job of stretching out the muscles/tendons that hold the patella in place.

The next stretch is a heel slide. It also helps strengthen the knee as well. The stretch is a gentle way to stretch the quad muscle.

The next stretches stretch the calf, hamstrings, and IT band. All these muscles cross over the knee joint, so when they are tight, they put extra pressure on the joint.

The quad stretch is important because the quad tendon connects to the patella. If it is tight, it pushes the patella down into the femur bone, which can cause pain and degeneration of the joint.

The next stretches are for the groin, hip flexor, and adductors. Even though they don’t directly cross over the knee joint, if they are tight, they can cause pain and problems walking.

Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific's other great products.

Related Videos:

Knee Pain Relief Stretches & Exercises

Real-Time Knee Pain Stretches & Exercises


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.