Knee Stretching Exercise

Not only is knee stretching exercise often vital in knee injury rehabilitation programs, but it can be equally important when used to prevent knee injury and leg pain.

Before you begin...

If you've had a recent knee injury, or knee pain flare-up, you should start exercise only after your doctor has diagnosed your knee pain and told you that it is safe to do so.

Rather than increasing the risk of further damage with premature exercise you may be told initially that the best treatment is to rest and ice the knee.

When the time is right, both knee stretching exercise and knee strengthening exercise are often suggested, as I am told that...

...performing both types of exercise can aid the healing process and make the knees less prone to problems.

Typically, you should start off slow with knee exercises, only doing a small amount of them on the first day, and building up gradually. Your doctor will probably tell you to stop if you feel unusual discomfort.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Sitting Leg Extensions

1. Sit on a sturdy desk or table with both legs hanging over the edge. Hold the front of the table or desk to support your upper body.
2. Straighten one leg by completely extending your knee.
3. Do 25 repetitions and then repeat with the opposite leg.

For added resistance this exercise can be performed with a light weight attached to your foot.

1. Lie on your stomach, or if your knees are up to it, kneel on all fours.
2. With your leg as straight as possible raise it 3-4 inches off the ground.
3. Try to hold for around 5 seconds and then repeat 5-10 times.

1. Lie on your stomach with both legs straight.
2. Slowly bend one knee to raise your foot as high as you can.
3. Do 5-10 repetitions and then repeat with the opposite leg.

Leg Raises

1. This can be done either sitting in a chair or lying down on your back, with the leg that is not being exercised bent at the knee.
2. Keeping your leg as straight as possible, raise it around 3-4 inches off the ground.
3. Try to hold for around 5 seconds and then repeat 5-10 times.

1. Lie on your stomach with both legs straight.
2. Press your toes into the floors and straighten both knees by lifting them off the floor, while keeping your hips down.
3. Hold this position for 5 seconds.
4. Repeat 5-10 times.

1. Lie flat on your back with your legs straight and a small pillow or rolled towel under your knees.
2. Lift the heel of one leg until you knee is completely straight, while keeping the pillow of towel directly under your knee.
3. Do 5-10 repetitions and then repeat with the opposite leg.

You may also be interested in:
Arthritis and Knee Pain
Knee Joint Injuries
Knee Pain
Knee Pain Exercise

Partial Squats - Squats should only be done to the extent that they are NOT aggravating any portion of your knee joint. After an injury full squats are usually not advisable because of the amount of pressure they place on the knees. In this case partial squats may be recommended.

Walking - Don't forget the therapeutic benefits of walking for exercise. The gentle movement the knee joint receives from a slow-paced walk makes this another great exercise for knee pain.

However, in order to better absorb the shock between the ground and your knees, and prevent a painful foot problem or leg pain, you should do your walking in a thick-soled, properly fitted shoe or sneaker.

Aquatic Exercise - The buoyancy of water makes it extremely gentle on your joints and the warmth can make it very therapeutic. Light aquatic aerobics are a great FUN way to get knee stretching exercise and knee strengthening exercise.