Stretches for Knee Pain

Knees are one of the most complex joints in the human body. Complex assemblies of muscle, cartilage, tendons and bones, knees take thousands of impacts every day. Hundreds of pounds per square inch hit the knee joints every time you run, and every game of tennis or basketball is a symphony of jarring, twisting impacts on the elements between hip and ankle joints. It is no wonder that knees, as one ages, often become the site of so much discomfort.

Should You Stretch an Injured Knee

• If your knee is inflamed, swollen or the site of sudden intense pain whether related to movement or not, you should not stretch or manipulate it in anyway unless a doctor has given you specific instructions on what to do. It is often the case that the cartilage in the knees is torn or damaged. Stretching the knee in this instance may result in further damage to this cartilage or the bones and muscles around them. If your knee is recovering from an injury, or has been subject to a dull ache after each exercise session, stretches may be appropriate. They may loosen up the elements of the knee relieving pressure on affected components.

How to Stretch a Knee Using a Chair

• This exercise allows you to flex a knee completely without putting undo stress upon it. If you feel significant pain during this exercise, stop immediately and see a doctor. Stand behind a chair with your hand on its back. Slowly bend your injured knee up until your heel approaches or touches your buttock. Repeat, slowly, until there is no feeling of tension in the stretched knee.

Sitting Knee Stretch

• This exercise stretches the long muscles and ligaments that tie into the knee. It is an exercise you have probably been doing for years, but great care must be taken to do it the right way. Sit on the floor, legs apart. Lean forward slowly, reaching toward your angle. The objective is to slowly stretch and strengthen the thigh muscles and related tissues so there is less tension in the knee joint and more support from the muscles around it. Do not perform this stretch quickly or with a bouncing motion. This will increase injury to your joints and muscles.

Towel Stretch

• This exercise stretches and strengthens the calf muscles that support the knee. Sit on the floor, legs stretched straight out in front of you. Take a towel, belt or strap. Hook it over your toes and pull slowly back to stretch the calf muscles. Hold the stretch for a count of 30, then let your foot return to its normal position.

Bad Knees Are a Serious Risk to Your Health

• Older people with injuries to the knees, ankles and spine are far more sedentary than their peers without injuries. They gain weight more quickly, it stays on longer, and they are more prone to injury when they do exercise, even if the exercise is moderate. This means that knee injuries should be treated by a professional as soon as they are identified.