The following knee stretches are designed to restore movement to the knee and improve flexibility of muscles crossing the knee. If you are injured, you should discuss the suitability of these stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Knee Stretches – Basic Exercise
Knee Bend to Straighten
Bend and straighten your knee as far as possible and comfortable pain free (figure 1). Repeat 10 – 20 times.
Knee Stretches – Advanced Exercises
Quadriceps Stretch
Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Hamstring Stretch
Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
Calf Stretch
With your hands against the wall, place your leg to be stretched behind you as demonstrated (figure 4). Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf / knee. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
