How to relieve knee pain?

Pain in one or both knees, or gonalgia, are a very common symptom. They can appear suddenly after an injury, such as a fracture or a sprain. In other cases, they develop more gradually and have a mechanical or inflammatory cause. Chinese medicine is well suited to treating this type of pain, whether through acupuncture or Tuina.

A well-balanced training programme is not limited to stretching alone: warming up, cooling down and recovery are also essential. Knee stretches are a simple element that many people tend to overlook, even when they suffer from knee pain.

It can be wise to include stretches for knee pain in your fitness programme. Knee pain is quite often due to stiffness or weakness in the hips, glutes and lower limbs.

Contents

• Why does my knee hurt?

Here are the stretches I suggest

1. Hip flexor stretch
2. Glute stretch
3. Hamstring stretch
4. Calf stretch
5. Quadriceps stretch
6. Standing quadriceps stretch
7. Side lunge adductor stretch

Why does my knee hurt?

​ Knee pain often appears or gets worse because of weakness or stiffness in the muscles and tendons that support the knee, especially those of the hips, glutes, hamstrings, calves and quadriceps. These muscles, running from your hips to your toes, all work together to support your joints as you move. They form what is called a muscle chain. As they are all connected and work together, when one of them is weakened, the others feel the impact.

Of course, knee pain can also be caused by an injury. For example, runners tend to develop patellofemoral pain syndrome (also called runner’s knee), which causes a dull pain around the kneecap when running uphill or going down stairs. Runners also tend to develop iliotibial band syndrome (also called tensor fasciae latae tendinitis), which causes a purely mechanical pain on the outer side of the knee. If you feel this type of knee pain, or any other knee pain that is sharp, gets progressively worse, or comes with swelling or a popping sound, you should see your doctor or physiotherapist.

It is important to strengthen the areas that support the knee joint, because these muscles can help reduce stress on the knee and impact on the joint. Strength exercises, especially single-leg exercises, can help you focus on strengthening one leg at a time, which can help avoid strength imbalances.

But it is not only about building strength. That is why it is important to include knee stretches in your fitness programme. Stretching the strengthened areas improves range of motion and helps prevent injuries.

Most of the muscles that connect to the knee start at the hip. So you first need to make sure your hips are flexible and strong.

The following stretches target the hips and the other important muscles that support the knees. Whatever your training programme, these stretches will help you keep your muscles flexible, relaxed and ready to do their job, which will better protect your knees from excessive impact or tension. If you tend to feel pain or discomfort in the knee because of tension, I suggest doing the following stretches every day, as well as after each training session. Hold each stretch for 30 seconds to one minute, depending on how tight you are.

Here are the stretches I suggest

Below, I demonstrate the movements.

1

Hip flexor stretch

Stiff hips can overload the quadriceps, which in turn put pressure on the knees. This stretch is an easy way to open the hips.

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip towards the floor.
• Squeeze your glutes: this will stretch your hip flexor even more.
• When you feel a comfortable stretch, hold this position for 30 to 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the iliopsoas, quadriceps and glutes.

2

Glute stretch

This posture specifically stretches the piriformis muscles and glutes (mainly the hip rotators) as well as the iliotibial band. Thanks to this and to the passive nature of the posture, it is an excellent and gentle way to help relieve the symptoms associated with sciatica and knee pain.

• Lie on your back, feet flat on the floor.
• Cross your left foot over your right knee.
• Lift your right leg off the floor. Hold the back of your right thigh (or the front of your shin if you are flexible) and gently pull it towards your chest.
• When you feel a comfortable stretch, hold this position.
• Hold this position for 30 to 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the hips, glutes, lower back and tensor fasciae latae muscles.

3

Hamstring stretch

The hamstrings support the hips and knees. Knee injuries can be caused by hamstring strains, so it is important to prevent them by keeping the hamstrings flexible and mobile.

• Stand on your right foot, left foot in front of you, heel on the floor, toes pointing up.
• Tilt your hips forward and bend your right knee, sitting back slightly.
• While bending your right leg, keep your left leg completely straight, with your weight resting on the edge of your heel. You should feel this stretch in the hamstring of the straight leg.
• Hold this position for 30 to 60 seconds.
• Switch sides and repeat the exercise.

Stretches the glutes and hamstrings.

4

Calf stretch

Tight calves can put pressure on the back of the knee. This can also put pressure on your feet and contribute to injuries such as plantar fasciitis, which causes pain near the heel.

• Get into a lunge, one leg straight behind you and the other in front, slightly bent.
• Keep the back leg straight, heel on the floor, with a straight back.
  You should feel this stretch in the calf of your back leg.
• Hold this position for 30 to 60 seconds.
• Switch sides and repeat the exercise.

Stretches the calves.

5

Quadriceps stretch

The quadriceps stretch is one of the most popular lower-body stretches, especially after an endurance workout such as running or cycling. The lying version, unlike the typical standing one, does not require good balance.

• Lie on one side.
• Keep your lower leg straight and bend your upper knee so that your foot is close to your buttock.
• Hold your upper foot with your hand, pulling it towards your buttocks.
• Keep your hips stable so you do not roll backwards as you pull.
• Hold this position for 30 to 60 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the quadriceps.

6

Standing quadriceps stretch

• Stand with your feet together.
• Bend your left knee and use your left hand to pull your left foot towards your left buttock. Keep your knees together.
• If needed, place your right hand on a wall to keep your balance.
• Squeeze your glutes to increase the stretch at the front of your legs.
• Hold this position for 30 to 60 seconds.
• Repeat the exercise on the other leg, then alternate a second time.

Stretches the quadriceps.

7

Side lunge adductor stretch

This stretch works the adductors, the muscles on the inside of the thighs that help stabilise the hips. Tight adductors can lead to instability in the hips and pelvis and, ultimately, in the knees.

• Do a side lunge, bending one knee and keeping the opposite leg straight.
• Try to keep the foot of the straight leg flat on the floor as much as possible.
• Place your fingertips on the floor in front of you for balance if needed.
• You should feel this stretch in your hips and inner thighs.
• Hold the position for 30 to 60 seconds.
• Switch sides and repeat the exercise.

Stretches the adductors.

If you suffer from lower back pain, I invite you to read the article Relieve lumbago with yoga for targeted stretches.

For full-body stretches, you can read 21 stretching exercises for better flexibility.

Take care of yourself 🙏🏼

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