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Knee stretches

To properly address knee pain and knee pain relief, it is important to address the muscles that have a direct correspondence to knee pain relief – the hip adductor muscles (inner thighs) and the hamstring muscles.

The stretching exercises outlined on these pages provide a stretch exercise for some of the muscle groups associated with the knee – hip adductor stretches and hamstring stretches.


- - Be sure to review the Stretching Fitness Tips page before you begin. - -

Hip Adductor Stretch (inner thigh stretch)

Inner thigh tightness can lead to knee pain. When you walk or go down stairs, tight inner thighs will pull the leg and knee inwards and create a stress at the knee joint.

  1. Lie on your back. bullet
  1. Place a stretching band around the arch of your left foot. bullet
  1. Straighten the left leg up towards the ceiling then slowly let the left leg fall out to the left side.bullet
  1. Bend your right knee and let it drop out to your right side. bullet
  1. You should feel a moderate stretch in the inner thighs. bullet
  1. Hold the stretch for 30 seconds. bullet
  1. Repeat on the other side. bullet
  1. Do this stretch once or twice a day. bullet

Knee Stretches: Hip Adductor Stretch (inner thigh stretch) - Inner thigh tightness can lead to knee pain

Problem Solving for the Hip Adductor Stretch

  • If this stretch feels too intense or painful, keep the knee on the side being stretched (the one with the band) bent

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Hamstring Stretch (Back of the thigh stretch)

  1. Lie on your back with both legs out in front of you. bullet
  1. Wrap an exercise band or long towel around the arch of one foot. bullet
  1. Keep your knee as straight as possible and pull your foot (using the band) up towards
    the ceiling. bullet
  1. You should feel the stretch in the back of the thigh and behind the knee. bullet
  1. Hold that stretch for 30 seconds. bullet
  1. Repeat on the other leg. bullet
  1. Perform this stretch once or twice a day. bullet

Knee Stretches: Hamstring Stretch (Back of the thigh stretch)

Problem solving for the hamstring stretch

  • If you feel back pain while doing this stretch, bend the opposite knee. You won’t get as intense of a stretch, but I would rather you stay away from any stress your back may be experiencing. Oh! And don’t forget to also check out my back pain section.
  • Avoid arching your back while performing this stretch. Try to pull in your abdominals to help support your spine.
  • Be sure that the leg being stretched is as straight as possible and that the knee cap is pointing towards you (not pointing inward or outwards).

KNEE EXERCISE PAGE