Stretches can relieve knee pain and prevent injuries to the knee. Stretching the muscles of the thighs, calves and hip flexors will stretch muscles that attach to the knee. The knee joint itself doesn't need to be stretched, but the muscles and tendons that control the movement of the knee do. Muscle strengthening exercises can also help you maintain stability and pain-free movement in your knees, but these exercises should not be done right after an injury. Stretching, however, is helpful almost any time, even when recovering from an injury. Stretch before and after cardio workouts, especially when there is walking, running or jumping involved.
Quadricep Stretch
The quadricep muscles on the front of your thigh attach to the knee. This muscle group extends your knees. To do a hamstring stretching exercise, stand with your feet together. Shift your weight onto your left foot. Bend your right knee and grab your ankle with your right hand. Pull your heel toward your buttocks. Keep your right knee next to your left knee and your back straight. Do not arch your back or bring your right knee behind you to stretch further. Hold for 30 seconds. Then, release your right leg and place your foot back on the floor. Shift your weight onto your right foot and repeat the stretch on your left leg.
Standing Cross Leg Hamstring Stretch
The standing cross leg hamstring stretch targets the muscles in the back of your thigh. The hamstrings flex and rotate your knee. To stretch the hamstrings, stand up tall and cross your right ankle in front of your left. Straighten your left leg and bend your right knee slightly. Then, reach toward the floor and grab your toes if you are able. Try to bring your chest to your shins. Hold the stretch for 30 seconds. Next, stand up and cross your left leg over your right. Repeat the stretch.
Standing Calf Stretch
The calf muscles connect to the knee and assist in knee flexion, which is bending your knee. The gastrocnemius muscle of the calf specifically flexes the knee. You can stretch this muscle standing up by placing your hands against a wall and stepping your left foot back. Bend your right knee and press your left foot into the floor as you straighten your knee. Keep your left foot pointing forward. Moving your foot further back and straightening your leg will increase the stretch. Hold for 30 seconds and repeat on the other side.
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