Pre-Workout Stretches
Stretch your muscles before a workout! It can help you warm-up, and stop possible hurts. Those who have knee pain afterwards should stretch before a workout. Here are some good stretches to do. They can help reduce knee pain and increase flexibility!
Standing Quadriceps Stretch
The standing quadriceps stretch is awesome for your thighs and hip flexors. Plus, it’s simple and requires no equipment or warm-up!
Start by standing on one leg with feet shoulder-width apart. Bend the other leg back at a comfortable angle. If you need help, use a wall. Reach behind you and grab your foot with one hand. Pull it towards your glutes and you’ll feel a gentle stretch in the front of your thigh.
Hold for 20-30 seconds then switch legs. To make it more intense, slowly lower into a squat while keeping your back straight and chest slightly forward. Stay in this position for 30-60 seconds. Take deep breaths to help you relax into deeper stretches. You got this!
Standing Calf Stretch
To relieve tight calf muscles post-workout, try the standing calf stretch! Stand behind and to the right of a wall, chair, or sturdy object. Place palms against the surface. Lunge forward with your left leg, keeping your right foot in place. Let your heel sink down for a comfortable stretch. Keep both feet pointed in the same direction, legs straight. To deepen the stretch, lightly lean into it with your bodyweight. Hold for 20–30 seconds, then switch sides and repeat.
Standing Hamstring Stretch
The standing hamstring stretch is great to warm up and help prevent knee pain after a workout. Do it either against a wall or with the help of a partner.
- Start by standing with your feet a bit wider than shoulder-width apart and your hands on your hips or at your sides.
- Bend forward until you feel mild tension in the back of your thigh. Hold it for 10-20 seconds and then release. Do this multiple times to make your hamstrings flexible and decrease knee pain after a workout.
This exercise can also be used for post-workout recovery. It boosts circulation in the hamstrings which helps reduce soreness after a hard session.
Post-Workout Stretches
Want to reduce stiffness and soreness from your workout? Focus on stretches that release tension and increase mobility in the hips, hamstrings, quads, and calves. This will help with overall stability and knee pain.
Here are some of the best stretches for knee pain post-workout:
Seated Hamstring Stretch
Seated Hamstring Stretch is awesome post-exercise. To prevent knee pain, warm up and cool down right!
To do the stretch:
- Sit on the floor. One leg out & the other tucked in.
- Reach for your toes with both hands.
- Take a deep breath. Feel the stretch.
- Hold for 10-20 seconds.
- Then switch legs and repeat.
Low impact, yet so effective for those sore muscles after a workout.
Seated Calf Stretch
The seated calf stretch can be done after working out. It’s a good way to relax tight muscles in the back of the legs. Sit on the edge of a chair or stand with one foot on something raised, like a step or bench.
Hold both feet together, knee slightly bent. Lower your heel towards the floor until you feel a gentle pull on the back of your leg above the calf muscle. Stay in that position for 30 seconds. Do this 3-5 times.
For comfort, you can place something weighted, like several books, below the lower leg. Don’t push hard, just focus on feeling a gentle pull that gets stronger with each repetition.
Seated Quadriceps Stretch
Sit in a chair with your feet on the floor. Grab one ankle and pull it towards your buttock. Keep your pelvis level. Don’t twist it outward or inward. Keep it straight and facing forward. Hold for 20-30 seconds, then switch sides. Tension should be felt at the front of your thigh, but not pain. Do this twice on each side.
This is the seated quadriceps stretch and it’s great for reducing knee pain caused by tightness. Do regularly.
Additional Stretches
Exercising is awesome for toning your bod. But after a session, your muscles, joints and tendons can be sore. To help your body bounce back, you need to do stretching exercises.
Here are some awesome stretches for kneed pain post-workout:
Kneeling Hip Flexor Stretch
Kneeling hip flexor stretch is a must! It’s a great way to stretch the muscles located on the top of the front of your thigh. This stretch helps if you’re feeling pain or tightness in the hip area, when sitting or after a workout.
To do it, kneel on your right knee and place your left foot flat on the floor. Make sure your left leg forms a 90-degree angle with your right leg. Your right knee should be directly below your right hip. Keep your torso upright.
Take a deep breath. As you exhale, press your hips forward until you feel a mild stretching sensation in the front of your left thigh. Hold for 10-30 seconds, depending on how tight you feel. Repeat on the other side.
You’ll feel a nice release in the top of your thighs, and any lower back tension from sitting will ease. Do these stretches regularly and you can strengthen and improve flexibility in this important muscle group.
Kneeling Gluteal Stretch
Kneeling gluteal stretch, known as 90/90 stretch, is dynamic. It helps lengthen hip flexors and strengthen gluteal muscles. Plus, it improves posture and relieves lower back pain. Need a flat surface or mat to perform this stretch.
Kneel on all fours. Bring one foot forward. Bend it at 90-degree angle. Ankle resting on top of opposite knee. Back straight, shoulders relaxed. Keeping front leg at 90-degree angle, twist body away from side. Feel gentle stretch in glutes. Hold for 20 seconds. Return to center. Repeat on other side. Keep good form for maximum benefit.
Standing Gluteal Stretch
Stretch your glutes and hip flexors with this move! It can help with tightness and soreness in the lower back too.
- Stand with your feet 12 inches apart.
- Put a resistance band above your knees.
- Bend one knee and take a step forward with the other leg. Feel a moderate stretch in your buttocks. Hold it for 15-30 seconds. Switch legs and repeat.
- To intensify the stretch, loop one end of the band around one foot, or cross it diagonally in front of your thighs.
Tips for Stretching with Knee Pain
Knee pain after a workout? Don’t worry! Stretching can help! It makes the muscles around your knee flexible and strong. Result? Less pain. Here’s the best stretches for knee pain post-workout. Give ’em a try!
Warm up before stretching
Before stretching, warm your body with light aerobic exercises. This will help you be ready for more difficult activities. It can also increase your range of motion and reduce stiffness in joints and muscles.
Depending on your fitness level, brisk walking, jogging, or cycling are good low-impact choices to get your heart rate up without too much strain on the knees. Try to do moderate physical activity for at least 10 minutes before stretching. Plus, drink plenty of water before, during, and after exercising to stay hydrated and avoid fatigue or injury.
Use proper form
Stretching? Make sure you use proper form! Sit or stand in a comfy spot, with your back straight. Do the stretches slowly and gently. Don’t bounce or force it.
Starting with knee pain? Take it easy! Start light and slowly build it up. Always keep good posture and form during the exercise.
Don’t overstretch
Low-intensity stretching is great for knee pain sufferers. But, don’t overdo it – too much stretching can cause more damage and irritation. Instead, keep the stretches shorter and the hold times longer – this maximizes flexibility without harming the knees.
Hamstring stretches are particularly good for relieving knee pain, as they reduce tension in the hamstrings which can put pressure on the knees. Other beneficial stretches include hip flexor and quadriceps stretches. These help promote proper posture and balance between strong and weak muscles, protecting the knees from strain.
If your joints are stiff or sore, check with your doctor before starting a new exercise routine.
Frequently Asked Questions
Q: What types of stretches can help with knee pain after a workout?
A: To help with knee pain after a workout, some good stretches to do include calf raises, quadriceps stretches, hamstring stretches, and hip flexor stretches.
Q: How often should I be stretching after a workout?
A: It’s best to stretch after every workout to help with muscle recovery and reduce the risk of injury.
Q: How long should I hold each stretch?
A: Each stretch should be held for 10-15 seconds to allow the muscles to fully relax.
