Your physical therapist will perform an evaluation to determine both the source and the cause of your symptoms. Below, is a list of stretches that might assist you in relieving your knee pain while you await your appointment. If any stretch causes you more pain, discontinue the stretch and ask your physical therapist for assistance.
Breakdown of Stretches for Knee Pain
1. Calf Stretch with Knee Bent & Straight
Position yourself in a staggered stance. Then, while keeping your back leg straight and heel on the floor, bend your front knee and push your hips forward. Next, try the same thing, but this time, bend your back knee.
2. Standing Hip Flexor Stretch
Place your foot on a chair or bench. Then, stand up tall and with your back heel flat on the floor, bend your front knee and push your hips forward until you feel a stretch.
3. Standing Hip Flexor Rotator Stretch
Place your foot sideways on a bench or chair, allowing your knee to fall out to the side. Then, stand up tall, and with your back heel on the floor, push your hips forward until you feel a stretch.
4. Piriformis Stretch
Sit on the ground, bend one knee and cross your ankle over your knee, creating a figure 4 with your legs. For a deeper stretch, bring the foot on the ground closer to your glutes. While doing this stretch, be sure to keep your back straight and chest forward. For a variation of this, you can sit in a chair instead of on the ground
Stretches for Knee Pain Video
We know it helps for many people to have a visual, so here is a video displaying some effective stretches to help with knee pain.
Find Physical Therapy for Knee Pain
By incorporating these stretches into your daily regimen, you will start to develop the muscles that have been causing your pain. Be sure to reach out to our team here at Impact Physical Therapy and schedule your evaluation today!
