Individuals who suffer from knee osteoarthritis commonly experience reduced knee range of motion, making it difficult to engage in everyday activities such as walking and climbing stairs. To help their patients, doctors and therapists may recommend a stretching regimen designed to increase flexibility in the large muscle groups that surround and support the knee. Athletes and dancers use similar stretches to prevent knee injury, and to improve performance and aesthetics. If you discover that stretching leads to an increase in your knee range of motion, be vigilant and continue to stretch two or three times a week to maintain the gain.
Seated Toe Touches
Seated toe touches can contribute to greater knee range of motion by increasing flexibility in your hamstrings. Seat yourself on the floor with your legs extended in front of you, your knees directed upward and your hands resting lightly on your thighs. Flex your toes upward and straighten your knees. Lengthen your back as much as possible, press your shoulders down and align your head with your spine as you bend forward slightly at your hips. Maintain a straight back and press your lower back toward your thighs as you gradually slide your hands toward your feet. Continue to inch your hands forward and increase the stretch, but only until you experience light tension on the underside of your legs. Hold the stretch for 15 to 30 seconds, release and repeat the stretch two to four times.
Standing Hamstring Stretch
The standing hamstring stretch allows you to control the height of your working leg and thereby increase intensity as necessary. Stand with your feet together, facing a sturdy chair. Place your right heel on the chair, rest your hands on your right thigh and bend your left knee slightly. Maintain a straight back and align your head with your spine as you hinge forward at the hips. When you feel slight tension beneath your thigh, hold the stretch for 15 to 30 seconds, release and repeat the stretch two to four times before continuing with the second leg. You can stack books on the chair or use a ballet barre to raise the height of your working leg and increase the intensity of the stretch.
Kneeling Hip Flexor Stretch
You can target your quadriceps — the large muscle group on the top of your thigh — with the kneeling hip flexor stretch. Kneel on an exercise mat and place your right foot forward, pressing your right instep firmly into the mat. Position the foot so your right knee is aligned directly over your right ankle. Engage your abdominal muscles, press your shoulders downward and align your head with your spine as you lean forward slightly into your right hip. Hold the stretch for 15 to 30 seconds, pull back and repeat the stretch two to five times. Repeat the stretch on the left.
Side-Lying Quadricep Stretch
If kneeling causes discomfort to your knee, you can target your quads from a side-lying position. Lie on your right side on an exercise mat or towel. Keep your legs together and fully extended. Your body should form a single, straight line running from the top of your head to the bottoms of your feet. Extend your right arm above your head along the mat and rest your right ear on it. Bend your left knee, lifting your left foot toward your bottom and take hold of the bony arch of the foot with your left hand. Press your inner thighs together and gently lift your left knee slightly backward until you experience tension along the front of your left thigh. Hold the stretch for 15 to 30 seconds, release and repeat two to five times before continuing on the second side.
References
- "Journal of Physical Therapy Science": Home Stretching Exercise is Effective for Improving Knee Range of Motion and Gait in Patients with Knee Osteoarthritis; 2009
- “Dance Anatomy and Kinesiology”; Karen S. Clippenger; 2007
- MayoClinic.com: Stretching — Focus on Flexibility
