Stretching Exercises For Arthritic Knees

The Arthritis Foundation recommends performing stretching exercises as a means to improve your range of motion and decrease stiffness if you suffer from the condition. Stretch your calves, hamstrings and quadriceps regularly if your knees are affected, because they are responsible for extending and flexing the joints. Avoid forcing any stretch too far, however, because doing so may cause an injury.

Lying Hamstring/Calf Stretch

The hamstrings and calves lie on the back of your upper and lower legs, respectively, facilitating your knee's flexion range of motion. Fully extend your knee and flex your ankles to lengthen and stretch the muscles. Lie on your back with your knees flexed and feet on the floor. Extend your left leg above your waist and loop a towel around the front of your foot, holding one end in each hand. Pull your toes downward and your leg toward your chest until you feel light tension through the back of your leg, and then hold for 10 to 30 seconds. Repeat the exercise with your right leg.

Seated Hamstring Stretch

The seated hamstring stretch isolates the hamstring muscles, which include the biceps femoris, semimembranosus and semitendinosus. Sit upright on the front edge of a chair with your knees bent and feet flat on the floor. Extend your left knee and place your heel on the floor with your toes elevated, then lean forward over your leg and reach toward your toes until you feel a gentle stretch through the hamstrings. Hold this position for at least 10 seconds, and then switch legs. Work to increase your range of motion over time.

Standing Quadriceps Stretch

The quadriceps muscle group contains the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles, which cooperate to extend your knees. You can stretch the quadriceps by maximally flexing your knees, moving your heels toward your buttocks. Stand in front of a waist-high bench or table, flex your left knee and place the top of your foot on top of the object. Flex your right knee to execute the stretch, holding it for 10 seconds or more, and then switch legs. Hold onto the back of a chair or another stationary object to maintain balance if necessary.

Dynamic Stretches

Dynamic stretches involve lengthening the targeted muscles repeatedly for 10 to 30 seconds instead of maintaining a lengthened position for that amount of time. To stretch the hamstrings dynamically, for example, you can touch your toes and stand up repeatedly or kick one leg at a time to waist height as you walk forward. To stretch the quadriceps dynamically, use your hand to pull your left heel toward your buttocks from a standing position, then set your foot back down, repeat with your right leg, and continue alternating sides for your desired number of repetitions. Perform each dynamic stretch smoothly, avoiding any abrupt, quick movements.