1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Stretches for the Knee


Updated May 30, 2014

The knee joint is one of the largest joints in the body. It is comprised of two bones, the femur and tibia, that are connected by four strong ligaments.

The knee is the most commonly injured joint in all age groups. It is especially susceptible to damage during athletic activities and exercise. However, stretching and strengthening the muscles and tendons of the knee joint can help reduce risk of injury.

Here are some effective and easy stretches for the knee joint:

Ilitotibial Band Stretch

1) Stand upright.

2) Cross the injured leg behind the opposite leg.

3) Lean to the non injured side until a stretch is felt across the outside of your thigh region.

4) Hold for 30 seconds.

5) Repeat five times.

Quadricep Stretch

1) While standing, hold onto a counter top or chair back to assist in balance.

2) Bend your knee back by grasping your ankle with one hand.

3) Assist in bending your knee back as far as possible.

4) Maintain this position for 30 seconds.

5) Return to standing position.

6) Repeat the exercise 5 times with each leg.

Hamstring Stretch

1) Sit on the floor with both legs out straight.

2) Extend your arms and reach forward, bending at the waist as far as possible while keeping your knees straight.

3) Hold this position for 10 seconds. Relax.

4) Repeat this exercise 5 more times.

Calf Stretch

1) Sit with your feet our in front of you.

2) Hold one end of a sheet or towel in each hand, forming a loop.

3) Place the loop around your foot.

4) Pull your toes toward you.

5) Stop when you feel a comfortable stretch in your calf muscle.

6) Hold for 20 seconds, and repeat 5 more times.

7) Switch legs and repeat.

Related Video
Stretches to Prevent Hip and Pain and Injury

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.