The 5 Best Stretches For Knee Pain

Are you frustrated with having knee pain? Tried many exercises and stretches but still no relief? If yes, then you must continue reading this article. This article will transform your life in an extraordinary way with the worlds top best stretches for knee pain.

We always hear of doing exercises and stretches to remain fit. But the reality is, to remain fit, you must undergo CORRECT exercises and stretches.

Generally, Knee pain occurs due to weakness or tightness in muscles which may become worse if left doing nothing.

You can get to know about the major reasons for Knee Pain over here.

Generally, if knee pain is not due to some injuries or accidents, it can be cured using proper exercises and stretching. But remember the CORRECT exercises and not just random exercises.

So if you have knee pain due to muscle tightness or weakness or any sorts of discomfort in your lower back, GoodForFitness suggests to follow the below exercises and stretches regularly and daily. Also, after every time you workout, you should follow these stretches post-workout.

#1 – Knee Pain Stretching

Lunging Hip Flexor Stretch

Best Stretches For Knee Pain, GoodForFitness
Lunging Hip Flexor Stretch

Tighten Hips can lead to more pain in your lower back and if left untreated, it may lead to excessive. So, Lunging Hip Flexor Stretch helps you to loosen your hips.

  • Kneel down your top feet on the ground. Place your knee with just touching the ground. (Don’t rely your full weight on the ground via your knee)
  • Place your anther leg in front of you with its thighs parallel to the ground.
  • Lean your hips towards front and try to make your body posture straight upwards.
  • Try to make this stretch deeper as much as it’s possible and hold it for 30 to 60 seconds.
  • Switch the sides and repeat the process again.
Best Stretches For Knee Pain, GoodForFitness
Lunging Hip Flexor Stretch

#2 – Knee Pain Stretching

Figure Four Stretch

Best Stretches For Knee Pain, GoodForFitness
Figure Four Stretch

Tight hips actually cause a lot of pain in the lower backside but Figure Four Stretch exercise can help you in improving your flexibility and mobility in hips, piriformis and glutes.

This stretching exercise can help you anytime when you feel your hip or back tight.

  • Lie down on your backside.
  • Cross your right leg over your left thighs and bend your left knee.
  • Hold the left leg backside via your hands and try to pull it towards your chest.
  • Try to stretch to your maximum limit maintaining the posture. Hold it for 30 to 60 secs.
  • Switch the sides and repeat the process again.
Best Stretches For Knee Pain, GoodForFitness
Figure Four Stretch

#3 – Knee Pain Stretching

Calf Stretch

Best Stretches For Knee Pain, GoodForFitness
Calf Stretch

So, if you have tight calves, it may exert pressure on the back of your knees. You can also feel pressure near your feet and may cause pain near lower back feet heels.

  • Firstly, stand in front of the wall with one leg in front of your body and the other back of you.
  • Lean your body towards the front, and put your hands on the wall. Try to exert force on the wall pushing it in front.
  • Ensure that you have a straight back leg, and the heels of your leg should touch the ground.
  • Stretch and push the wall up to your limit and hold the same for 30 to 60 seconds.
  • Switch the sides and repeat the process again.
Best Stretches For Knee Pain, GoodForFitness
Calf Stretching

#4 – Knee Pain Stretching

Standing Hamstring Stretch

Best Stretches For Knee Pain, GoodForFitness
Standing Hamstring Stretch

Generally, tendons help to support your lower knees and hips.

So, if any strains in the tendons or hamstrings, you will feel knee pain or injuries.

GoodForFitness suggest keeping your tendons flexible, loose and mobile to avoid any pain accumulation in your knee.

Standing Hamstring Stretch helps you to loosen your tendons muscle and helps in easy movement of it.

  • Stand on the floor with one leg in front of you, heels on the floor but toes upwards.
  • Bend forward in a way that your other leg goes back with feet and heels touching the ground.
  • Slightly bend the knees of your rear leg and place the hands on the straight front leg’s knee.
  • Try to keep a neutral spine. Hold for 30- 60 seconds.
  • Switch the sides and repeat the process again.
Best Stretches For Knee Pain, GoodForFitness
Standing Hamstring Stretch

#5 – Knee Pain Stretching

Quad Stretch

Best Stretches For Knee Pain, GoodForFitness
Quad Stretching

The tighter your quadriceps, the more pressure you will feel on your kneecap.

So, the tighter and heavier your quadriceps goes, the more you will be prone to your knee pain.

Quad Stretching helps you to relax your quadriceps and loosen it. Also, quad stretching on a daily basis improves your knee pain in a significant way.

  • Lie on one side of your body on the ground.
  • Bend your top leg’s knee in such a way that your foot touches your hips.
  • Ensure that your lower leg is straight.
  • Hold your top foot with your hand and try to pull it touching your hips in a to and fro way.
  • Do not move your hips. Keep it stand still and just move your top foot towards your hip and hold it for 30 to 60 secs.
  • Switch the sides and repeat the process again.
Best Stretches For Knee Pain, GoodForFitness
Quad Stretching

Conclusion – Knee Pain Stretching

These stretching revealed above are the top best stretches for knee pain which have been practically tested by GoodForFitness.

These stretching when done on a regular basis will surely help you in your knee pain relief.

Important Note:- Never loose your posture while doing the above stretches. Maintain the posture as stated above to get the best possible result.

If it helped for you too, do let me know in the comment section down below.

But if Not, let me know it too in the comment section down below and we’ll personally get in touch with you to see your problem.

We will ensure to provide you with the best possible solution to your problem.

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