3 At-Home Stretches to Ease Your Knee Pain

By The Captain September 23, 2020

Wellness Captain Stretches For Knee Pain

We already know that warming up, cooling down and recovery are just as important as exercising itself. However, even those who go through all the process forget a crucial step: knee stretches.

If you’re a healthy individual, you need knee stretches because many exercises involve you pressing down your body weight on the knees. If you’re over 50, overweight or suffering from a muscular/joint disorder, they are even more important.

As the American Academy of Orthopedic Surgeons says, stretching the areas around the knee can help to prevent serious injury while improving your range of motion.

But simply stretching isn’t enough. There are more types of knee stretches and each provides different benefits. Today, I’ll explain 3 basic options almost anyone can pull off during warm-ups and cool-downs.


3 Simple At-Home Stretches For Knee Pain


  1. Lunging Hip Flexor Stretch

According to reports issued by SELF, building strength in the areas supporting the knee joints can help to reduce the pressure applied to the joint during workouts – and that includes the hips. Dan Giordano, DPT, cofounder of Bespoke Treatments Physical Therapy, says that most muscles that connect at the knee start at the hip, ‘so you need to keep the hips loose and strong first,’ he explains.

Here’s how you do it:

  • Kneel on the right knee. Place the left knee in front of you as the front thigh is parallel to the floor.
  • Lean forward by stretching your hip toward the floor as much as you can. Make sure to squeeze the glutes, as this increases flexibility.
  • Reach up with your right arm and try to hold this pose for 30-60 seconds.
  • Switch sides and repeat.


  1. Calf stretch

It’s not just the main knee joint that’s suffering during workouts; the back of the knee is equally important. As Giordano explains, tight calves may cause a shock to the back of your knee. Furthermore, tight calves may also lead to injuries such as plantar fasciitis (detected through pain near the heel).

Here’s how to stretch your calves properly:

  • Stand in front of a wall. Place one leg behind you (straight!) and the other one in front of you; bend the leg in the front slightly.
  • Place your hands on the wall and push yourself against it.
  • Make sure to keep your back leg straight as the heel stays on the floor. Hold for 30-60 seconds.
  • Switch sides and repeat.


  1. Side Lunge

This one may seem a bit more difficult, so don’t push yourself too hard. Side lunges are important because they strengthen the adductors – muscles on the inside of the thighs. According to Giordano, tight adductors may make your hips and pelvis more instable and the pressure ultimately affects your knees.

This is how to perform the exercise:

  • Lunge out to one side. Bend your knee and try to keep the other leg as straight as possible.
  • Keep the foot of your straight leg stuck to the floor as much as you can. Again, don’t push yourself too hard on the first try!
  • If you need extra balance, you can place three fingertips on the floor in front of you.
  • Performing this exercise correctly should help you feel the stretch in your hips. Hold for 30-60 seconds.
  • Switch sides and repeat.


Looking for other exercise tips? Check out our content below:


What is your favorite warm-up exercise? Share your ideas in the comments and let’s chat!

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Wellness Captain