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.
Figure 1 – Knee Bend to Straighten
Knee Stretches – Advanced Exercises
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.
Figure 2 – Quadriceps 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.
Figure 3 – Hamstring 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.
Figure 4 – Calf Stretch
Less Common Exercises
For Less Common Exercises designed to improve your knee flexibility 'Become a Member'
Already a Member?
View the complete article - Knee Stretches (Members Only)
Find a Physio
Find a physiotherapist who can assist with knee stretches and knee rehabilitation.
Physiotherapy Products for Knee Exercises
To purchase physiotherapy products for knee exercises click on one of the above links or visit the PhysioAdvisor Shop.
Download the 'PhysioAdvisor Exercises' iPhone App to your iPhone.
Become a Member
Become a PhysioAdvisor Member and gain full access to our complete physiotherapy exercises and injury information database. For more details see Become a Member.
Return to the top of Knee Stretches.