5 Stretches to Keep Your Knees Ready to Go

Your joints are complex mechanisms designed to permit you to move in many directions. Your knee joints help carry the weight of your upper body many miles during your lifetime. It’s not surprising that sometimes they show signs of wear-and-tear, especially as you get older.

If you’re beginning to experience stiffness or discomfort in your knees, it’s time to seek medical attention. Our board-certified orthopedic surgeons at Peninsula Orthopedic Associates treat many patients with knee pain. 

We promptly diagnose the cause of your pain and develop a treatment plan to help you regain lost mobility. You may need physical therapy to help you regain lost range of motion and strength in your knees as you recover. 

Our physical therapy clinic is in the nearby business center, close to our office. You may need minimally invasive arthroscopic surgery if you have an issue such as a meniscus tear with torn cartilage that needs trimming. 

Once you’re in treatment, we advise you on the right movement and exercises for you. “Use it or lose it” is one of the adages that fits when it comes to your body. You were made to move. 

Did you know that if you’re sedentary most of the time, your knees can begin to hurt? Your muscles and tendons stiffen, causing discomfort. 

Lack of exercise also means your knee joints become weak because you’re not using those muscles. Your knee muscles help keep your knees in place. Exercise conditions your muscles and makes them strong.

Following are gentle stretches to help keep your knees in good condition.

Use an elliptical machine

If you have inflamed tendons, it’s helpful to perform gentle hamstring and quadriceps stretches. If you go to a gym, use the elliptical machine. It gently stretches your quads and hamstrings without increasing inflammation.

Standing hamstring stretch

You can do this stretch during a two-minute break in your workday. 

While standing, extend one leg in front of you and place your heel on the floor with your toes pointing upward. Bend forward from your hips with a straight back. Keep a hand on your thigh to support your weight. 

You’ll feel the hamstring stretch at the back of your thigh. Hold the stretch for 30 seconds.

Hamstring stretch on the floor

Lie comfortably on an exercise mat or carpet with your legs and arms on the floor. Raise one leg and hold onto it behind your thigh. Flex your foot and raise your leg as high as you can without pain. Don’t lock your knee. 

Hold the stretch for a second and then lower your leg. Work up to 30 repetitions or as we advise you.

You can also use an exercise band by placing it around your foot and grasping the ends with your hands. Raise your leg as directed above.

Standing quad stretch

Stand with your feet firmly planted on the floor and with one hand on a surface to ensure your balance. Bend your knee back gently as far as you can move it upward toward the back of your thigh, with your heel moving toward your glutes. 

If you can, hold your foot with your hand. Hold the stretch for 30 seconds. Don’t worry if you can’t hold your foot; just bend your leg so that you feel a good stretch.

Side leg raises

You can do these simple leg raises while watching TV. Lie on one side with a pillow for your head on an exercise mat or carpet with your legs straight. Slowly lift the top leg upward. Pause and then lower your leg. Repeat 10 times. Work up to 30 repetitions.

Don’t suffer debilitating knee pain. Call one of our convenient offices or request an appointment through our online portal today. We’re located in Menlo Park, Daly City, and Los Gatos, California.