Knee 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.
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