Best At-Home Stretches For Knee Pain

Struggling with a knee pain can interfere with your daily activities, making even the easiest tasks to be troublesome. I know this because I can see my brother suffering from this condition because he hurts himself while he’s playing soccer. Of course, there is no need to be cured by a physical therapist becasue the pain is actually thightness in the muscles and tendons tha tconnect with knees. And the best way to ease the pain is to reduce the tightness in that particular areas (glutes, hips and legs).

The following stretches target the hips and all the muscles supporting your knees. It doesn’t even matter the workout routine, because these stretches will strengthen your muscles, keeping them limber and ready to protect your knees from taking too much impact.

1. Lunging Hip Flexor Stretch

Image Credits: Oiselle

Kneel on one knee. Place the opposite foot flat in front of you, front thigh parallel to the floor.
Lean forward, stretching your hip toward the floor.
Tighten your butt; this will allow you to stretch your hip flexor even more.
Reach up with the arm on the same side as the knee on the floor. This will help deepen the stretch.
Switch sides and repeat.

2. Figure Four Stretch

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Image Credits: Youtube

Lie on your back.
Cross your left foot over your right quad, and bend your right knee.
Hold the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Switch sides and repeat.

3. Standing Hamstring Stretch

Image Credits: Runnersworld

Stand on your right foot with your left foot in front of you, heel on the floor, toes up.
Hinge forward at your hips and bend your right knee as you sit back a bit.
As you bend your right leg, keep your left leg completely straight with your weight on the edge of your heel.
You should feel this stretch in the hamstring of the straightened leg.
Switch sides and repeat.

Image Credits: Healthjade

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