Athletes like you want to push their limits every day to become better at what they do. However, putting your joints under too much stress can cause pain and inflammation. You can use the following athletic stretches to prevent knee pain. We also suggest these stretches for knee pain that already exists.
Please note that the best knee stretches for runners and athletes will depend on the nature of their individual injury or pain. An orthopedic specialist can help you find the right exercises for you.
The lunging hip flexor stretch makes the hips more flexible to reduce pressure on the quads and knees. Follow these steps:
Since your hamstrings run across your knees, stretching them can help with knee pain. It involves these steps:
This stretch simplifies the standing quad stretch for an injured knee. Complete these steps:
The figure four stretch loosens the glutes, reducing pressure on the quads and knees. Try these steps:
When you have tight calves, your knee takes on extra pressure. The standing calf stretch loosens them with these steps:
The iliotibial (IT) band runs along the outside of the thigh and influences knee pain when inflamed. Do the IT Band foam roller stretch with these actions:
Loosening the muscles in your inner thigh reduces strain on your hips and knees. Use the side lunge to stretch them with these steps:
If your knee pain persists after a few weeks of rest and gentle stretching, we recommend seeing an orthopedic specialist. The team at OrthoBethesda can help — schedule an appointment online or call us at 301-530-1010.