.png)
3 Effective Stretches to Relieve Knee Pain and Improve Knee Bending
Knee pain can be a real challenge for those of us who love staying active, whether that involves running, squatting, or jumping. It’s not uncommon for the muscles around the knee—especially the quadriceps—to become stiff after training, leading to discomfort around the knee joint. This can make simple activities like bending your knee to go downstairs or getting up from a chair feel painful.
I’ve found that spending just a few minutes stretching after a workout can help ease tension and reduce knee pain. Below, I’m sharing three of my favorite stretches that can help you improve knee bending and promote healthier knees overall.
Why These Stretches Work for Knee Pain Relief
The quadriceps, which are the large muscles on the front of your thighs, play a major role in knee function. They help straighten the knee and absorb impact during exercises like squatting, running, or jumping. However, tight quads can contribute to pain above or below the kneecap and restrict knee bending.
Each of the following stretches targets the muscles and tendons around the knee, promoting flexibility and reducing stiffness. While they’re great for post-workout recovery, they’re also effective for managing general knee pain and improving knee bending over time.
1. Saddle Pose (Heel Sit)
The saddle pose is a deep knee-bending stretch that helps improve the flexibility of the muscles and tendons surrounding the knee joint.
How to Do It:
Begin by kneeling on a soft surface like a mat or carpet.
Slowly lower your hips toward your heels. If this feels uncomfortable, use a foam roller or pillow under your hips to reduce pressure.
Aim to sit comfortably on your heels, which represents a normal range of knee flexion. If that’s too intense, keep the foam roller or pillow in place to make it more tolerable.
Progression: Over time, gradually decrease the height of your support until you can sit fully on your heels.
Tip: You can also use a rolled-up towel placed in the knee crease to gently mobilize the joint while stretching.
Duration: Hold this stretch for 2-5 minutes, allowing your body to relax into the position. This stretch can help improve knee bending while reducing overall knee pain.
2. Couch Stretch
The couch stretch targets the quadriceps, particularly the rectus femoris, a muscle that crosses both the hip and knee joints. It’s great for relieving knee pain and improving both knee and hip flexibility.
How to Do It:
Start by placing one knee on a padded surface near a wall or box.
Position your back shin flat against the wall, with your foot pointing upward.
Bring your opposite leg forward into a lunge position.
Lean your upper body back, keeping the pelvis tucked under to avoid arching the lower back.
Focus on squeezing the glute of the leg that’s against the wall to enhance the stretch.
Duration: Hold the stretch for 2 minutes per side. If this feels too intense, start with shorter intervals and work up to the full 2 minutes.
Why It Works: The couch stretch is particularly effective for stretching the rectus femoris, which often becomes tight and contributes to knee pain. By improving flexibility in this muscle, you can enhance knee bending and reduce pain.
3. Half Saddle Pose
The half saddle pose targets one leg at a time, allowing you to focus on knee pain and knee bending on a specific side. It’s also great for improving hip mobility, which can relieve stress on the knee joint.
How to Do It:
Begin by kneeling on the floor and extend one leg behind you, positioning your shin alongside your hip.
Lean your body to the opposite side to reduce pressure and allow for a gentle stretch.
Gradually move your hip closer to the floor, working toward deeper knee flexion.
Tip: It’s common to feel cramping in the outer hip; if this happens, come out of the stretch briefly, shake it off, and ease back into it.
Duration: Hold this stretch for 2 minutes on each side. If one knee feels tighter, you may spend a bit more time stretching that side.
Why It Works: By focusing on one leg at a time, you can isolate tightness more effectively, making this stretch ideal for improving knee bending and overall knee mobility.
Not sure of what is causing your knee pain? Check out our post What's Causing Your Knee Pain?
When to Use These Stretches
These stretches are best performed after a workout to help reduce knee stiffness and promote recovery. If you leave the gym feeling tight, you’re likely to wake up with stiffness the next day. Incorporating these stretches into your post-training routine can help you leave the gym feeling looser and reduce next-day discomfort.
Note: While these stretches can help manage and prevent knee pain, they aren’t a cure for long-term or chronic knee issues. If your knee pain persists or worsens, it’s best to consult with a professional. At EVO Performance Therapy, we specialize in assessing and treating knee pain, along with a variety of other joint issues.
Need Help with Knee Pain?
If your knee pain isn’t improving with stretching, it might be time for a personalized approach. At EVO Performance Therapy, we specialize in treating knee pain and enhancing knee function through tailored care.
Schedule a discovery call here or fill out our contact form on the website. You can also email us at info@evoperformancetherapy.com, call us at (615) 266-5599, or text us for more information.