Knee pain can either be helped or harmed through stretching, so avoid knee stretches that put a lot of pressure on your knees. Other stretches can help to alleviate your discomfort and prevent further injury through increasing the range of motion in your knee. Speak with your doctor regarding which stretches are helpful for your specific case, as the location of your knee pain can indicate which stretches are appropriate for you.
Expert Insight
In January 2011, "The American Journal of Sports Medicine" reported on a study that examined new U.K. Army recruits with knee pain. The recruits were split into two groups -- one group performed traditional training exercises, and one group received four additional knee strengthening and stretching exercises. The researchers saw a reduction in knee pain in recruits who received the additional knee-focused exercises.
Standing
Stretch your quadricep, the muscle on the front of your thigh, by standing on one leg and bending the opposite knee. Reach behind you and take hold of the ankle of the bent knee in your hand. Hold this stretch for 30 to 60 seconds, then repeat on the opposite leg.
To stretch your hamstrings, the muscle on the back of your thigh, stand on one leg and place the opposite foot onto the seat of a chair. Lean forward slightly and place your hands either on the chair or on your shin. Hold the stretch for 30 to 60 seconds, then repeat with your other leg.
Seated
To stretch the area along the outside of your leg, sit on the floor. Straighten your left leg onto the floor and place your right foot on the floor to the outside of your left knee. As you hold this position, gently pull the right knee toward your left shoulder until you feel the stretch along your hip. Hold the stretch for 30 to 60 seconds on each leg.
Stretch the muscles along your inner thighs by sitting on the floor with your legs spread into a "V" position. Point your toes toward the ceiling. Lean slightly forward by placing your hands on the floor. If you feel comfortable, lower your elbows to the floor to increase the intensity of the stretch.
Considerations
Not everyone responds to knee pain in the same way, but in order to prevent further injury to your knees, avoid certain stretching positions. Any stretch in a seated position with your knees bent and your feet behind you can aggravate knee pain. Avoid kneeling stretches that place your hips onto your heels. Seek alternatives to any twisting or rotating knee stretch that causes your knee and ankle to misalign.
