Dynamic stretching is a technique that involves moving muscles while stretching them and can improve range of motion, flexibility and power while also reducing pain levels. Dynamic stretches for knee pain involve increasing the flexibility of your knee's surrounding area including your knee cap, quadriceps and hamstrings. Performing the stretches slowly, correctly and consistently all play an essential role in obtaining positive results.
Bended flex
Varieties of hamstring stretches can be used as dynamic stretching for knee pain affecting all areas of the knee including above and below your knee cap, inside your shin area and alongside your knee cap, according to the McKinley Health Center. Sit upright with your legs fully extended. Gently bend your healthy leg, placing your sole against the inner portion of your injured one. Slowly lean your upper body forward until you feel a stretch along the back of your thigh. Hold this stretch for 15 seconds. Do not attempt to touch your toes with your hands. Lift your torso to the original position. Relax 10 seconds. Repeat this exercise five times.
Leg Swinging
Leg swings can be effective dynamic stretching for knee pain, according to sportsinjuryclinic.net. Stand upright with your feet shoulder-width apart, holding onto a wall with one hand if extra support is needed. Raise your painful leg and gently begin kicking it forward and backwards. Start out swinging your leg to a low point and gradually progress kicking to a higher level. Kick your leg 15 times in each direction. Relax 10 seconds. Repeat this exercise twice. Stretching early in the morning can help lengthen your muscles in preparation for the day's activities.
Prone Stretching
Dynamic stretching for knee pain can be done laying down, according to the McKinley Health Center. Get onto a mat and lay on your back, extending both legs straight. Gently lift your painful leg until your thigh forms a 90-degree angle with your hip. Keep your nonaffected leg on the surface. Place your hands behind your painful knee to hold your leg up. Slowly stretch your hamstrings while straightening your knee as far as possible. Hold this position for five seconds. Slowly return your leg to the prone position. Relax 10 seconds. Repeat this exercise 10 times.
Outer Hip Flexing
Stretching your outer hip area in a maneuver known as a crossover stretch can be used as dynamic stretching that reduces knee pain located on the outer portion of your knee cap, according to the McKinley Health Center. Lay on your back on a mat or other surface. Lift your painful leg from the surface and bend your knee. Move your painful leg and place the foot on the floor along your opposite-side hip. Place your unaffected-side hand onto your painful knee and gently pull your leg toward your unaffected-side shoulder. Make certain to keep your injured-side foot firmly planted on the surface. Pull onto you feel a stretch in your outer hip area. Hold this stretch for 20 seconds. Slowly return your leg to the original position. Repeat this stretching exercise 10 times.
