For example, I got the first knee pain of my life when I was in college. My right knee nearly collapsed because I pushed myself more than the average participant in a mountaineering trip we took that summer. Another common cause of knee pain for an average-aged person can be the faulty positioning of the laptop workstation—being at the wrong distance and height—and intensified by a chair too low, too high, or even placed in such a way that you are keeping your knees bent for long periods of time. So, what are some good knee stretches that you can do to get relief from knee pain and keep them healthy over time? Well, here we go! Here are 10 knee stretches for effective knee pain relief.
1. Single Knee to Chest stretch
2. Quad Stretch Sideways
3. Figure 4 Stretch
4. Single-Leg Raises
5. Leg Extension Sideways
6. Tiger Stretch
Note: You can keep a towel and anything that gives slight support to the knee while you place them on the ground in case you need more support.
7. Knee Extension Sitting
Note: The image suggests holding the chair rather than the back of the knee, but I would recommend holding the back of the knee as it provides better support. Choose based on your convenience.
8. Dynamic Squats
Note: Contrary to what some people think, squats are very good for knee strengthening and, therefore, reduce knee pain in the short and long term. Do it slowly, and you will be okay. In case you feel that it is too challenging for you—the hips aren’t open enough or there is severe pain, you can simply sit down on a chair and then stand up—keep repeating with arms stretched in front.
9. Kneeling Lunge
Note: Place a towel or any other cushioning fabric for more knee support.
10. Mill Churning Stretch
Consistency Is the Key
Knee stretching and strengthening is a gentle and gradual process. Therefore, consistency in practicing these knee stretches goes a long way. The knees are one of the most important joints in the foundational structure of your body. So, take good care of them and enjoy pain-less healthy knees, irrespective of your age and occupation. I wish you the best!
More Stretches You Can Try for Better Fitness
9 Effective Quad Stretches to Reduce Pain During & After Workout 15 Static Stretches to Totally Enhance Your Workout Routine 5 Simple Stretches to Boost Your Energy at Your Office Desk
Featured photo credit: bruce mars via unsplash.com
