The top 3 stretches for your knee pain (and 4 other PT methods that can help, too)

Have you tried to go for a walk or run and just couldn’t get through it without experiencing significant knee pain? Has this pain persisted over a period of several weeks? You’re among the nearly 25% of adults in the U.S. who experience frequent knee pain that impairs overall function, mobility and quality of life.

Knee pain can disrupt everyday life but can be treated with physical therapy. Are you experiencing difficulty straightening the knee, trouble putting your weight on it, or significant pain or swelling? These are all signs that you should see a physical therapy provider for your knee pain. PT providers use a variety of techniques to reduce pain and improve function. You can read more about how certain knee stretches can improve your pain and mobility and how other PT techniques can benefit your condition too.

What top stretches might a physical therapist prescribe for someone with knee pain?

Fortunately, physical therapy can be helpful for individuals experiencing knee pain. A therapist could treat knee pain in several ways; one effective method is stretching. Here are a few stretches that your physical therapist may have you perform to alleviate your pain: 

  • Straight leg raises — One top stretching movement that can help someone with knee pain is called the straight leg raise. It’s a stretch frequently used during physical therapy to strengthen and stretch the muscles supporting the knee. You’ll need to lie on your back to perform straight leg raises. Make sure you have one knee bent with your foot planted on the floor. Your other leg should be straight. Raise your straight leg slowly up toward the ceiling and hold for a few moments before slowly bringing it back down.

  • Side leg raises — Side leg stretches are a stretching movement that is similar to straight leg raises. This movement is designed to strengthen and stretch the muscles around the knee, reduce pain, and improve mobility. You must first lie on your side to perform the side leg raise. Front here, you should raise one leg up into the air sideways and hold it for a few moments before slowly lowering your leg back to its starting position.

  • Quad stretches — One of the top stretching exercises used during physical therapy for knee pain is quad stretches. This movement involves standing on one leg and stretching the quads in your opposite leg. To perform this stretch, grab hold of your ankle and bend your knee behind you, almost like a flamingo would. If your foot is touching your backside, you’re doing it right. This exercise aims to effectively stretch the quad muscles supporting the knee and gradually increase flexibility while reducing pain.

If you’re a runner, you can find runner-specific stretches for knee pain here.

What are some other PT techniques that can benefit someone with knee pain?

Several other physical therapy techniques could benefit someone struggling with knee pain. Here are four additional PT techniques that can help reduce your pain:

  • Weight-bearing exercises.
  • Balance training.
  • Gait training.
  • Joint mobilization.

Find help for your knee pain at Lattimore Physical Therapy 

Lattimore Physical Therapy & Sports Rehabilitation Network started in 1992. John and Cindy Shuman, husband and wife, first launched their own physical therapy practice intending to improve the quality of life of each community member. Since 1992, Lattimore PT has opened nearly 30 different locations across New York.

Our team of talented physical therapists across the state is dedicated to understanding the best treatment for you. We specialize in taking a “hands-on,” interactive approach with each of our patients to provide them with the best care possible. Each physical therapist at our Lattimore locations takes pride in their work and does their best to come to the clinic each day smiling. We aim to make each physical therapy session enjoyable yet productive. The ultimate mark of success is a patient who feels positively impacted by our work. Are you ready to experience “the Lattimore way”?

We’re more than qualified to help you reduce the pain you’re feeling in your knee. Not only that, but we’ll do our best to ensure that your knee pain stays away. We treat a wide variety of conditions and patients with unique circumstances. You’re not just another chart when you come to visit us. You’re a patient deserving help. Let us be the ones to give you the help you need for your knees.

Contact our team today for more information or to schedule an initial appointment.

Schedule an Appointment

Related Posts

Why do I have throbbing knee pain? Causes and treatments

Why do I have throbbing knee pain? Causes and treatments

Your knees consist of many parts that work together to help you with nearly every movement throughout the day, allowing you to walk, run, jump and navigate the world with ease. The knee is where the thighbone meets the shinbone and kneecap. Cartilage cushions these...

read more
What is causing that crunching sound in my knee?

What is causing that crunching sound in my knee?

If you hear a crunching sound when moving your knee or placing your hand on top of it, you may have knee crepitus. People have also described the crunching sound in their knee as a snapping, cracking and popping sound.  About 70% of people experience knee crepitus....

read more